We have Handstand work today. This will be an opportunity to improve your skill or work on your upper body strength in preparation for HSPU in the future. Your goal in the workout today is quick sets on the HSPU, or modification, and unbroken sets on the DB box step overs. Your aim on the 200 meter run should be steady across all rounds. There should be no fall out. A good time goal is 10-12 minutes for the workout with a hard cap of 14 minutes.

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – 5-7 Seated DB Strict Press (Moderate-Light)

MIN 2 – 100m Jog

SKILL

ON A 6:00 RUNNING CLOCK…
Kipping HSPU Breakdown

WORKOUT

FOR TIME

21-15-9-6

Handstand Push-up

8-8-8-8 DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set