Skill:Strict HSPU

Strength: Strict HSPU + Hammer Curls

Every 2:00 x 5 sets:

3-10 Strict HSPU

10 DB Hammer Curls (both arms same time:

*If you cannot do at least 3 strict HSPU to 1 abmat consistently do 10 Seated DB Press today

Conditioning:

With a Partner…Against 15 Mins

Alternating Rounds for 10 total rounds

12/9 Cal Row

7 Kipping HSPU

Comp: 10 Kipping HSPU

Fitness: 7 KIpping HSPU

GPP: 5 Kipping HSPU or 10 DB Push Press (40/30)

Health: 10 DB Push Press (25/15)