11/10/2020

Push Press (5 x 5; all heavy)
Metcon (Time)
Skill: HSPU x 12 min
Pick 1:
HSPU Strength
5 Rounds
5 Strict Press
5 Push Press
10 Hang High Pull

HSPU Skill
Develop HSPU in this order
HS Hold-> Negative -> Strict Press Out -> Kipping HSPU -> increase deficit

HSPU Capacity
10-> 1
HSPU
Pull Up
– wanna try strict? Do it!!

Metcon (AMRAP – Rounds and Reps)
24 min AMRAP
Every 4 min, alt between bike and row
(20 Cal Bike/30 Cal Row)
10 Pull Ups
20 Push Ups
30 KB Swing (55/35)