Thursday, January 19th

HSPU Skill work ~ 10-15 minutes For those with both strict and kipping HSPU, work on deficit 4″/3″

HSPU work should be on athlete’s weaker movement, either kipping or strict. If proficient at both, perform at a deficit (either strict/kipping, whichever is weaker) and perform 5 max sets over the time frame.

3RFT: (10 min cap) 10 HSPU | Handstand Kicks to wall | Pike Push Ups or Z press 30 DU | 40 seconds of DU attempts | 60 Single Unders 10 Burpee to 6″ target 30 Sit Ups

Workout – Looking to practice our HSPU progressions. If we don’t have HSPU to 1 or 2 mats but we can kick up to the wall, lets sub out handstand kick ups for our reps today before going to pike pushups/z-press. DU are a great point to practice today, so if doing DU attempts, lets cap our DU’s at 40 seconds today.

10 minutes of shoulder mobility