THURSDAY 11 August 2022

Warm-up
3x
40 Singles
10 Air Squat
20s Handstand hold
10 Alt Lunge
5 Walker + push-up

S&T
10 Minutes
Skipping practice

Workout
60 Unbroken Singles – scaling: broken/180 singles
10 Unbroken Pistols (L) – scaling: broken 15 Alt jumping lunges
10 Unbroken Pistols (R) – scaling broken/ 15 alt jumping lunges
5 Wall walk into wall facing strict deficit HSPU (M: 10kg plate deficit/F: No deficit) – Scaling: Wall walk (up and down)/3 Walkers + Normal kipping HSPU

40 Unbroken double unders – scaling: broken/120 singles
8 Unbroken Pistols (L) – scaling: broken/ 12 alt jumping lunges
8 Unbroken Pistols (R) – scaling broken/ 12 alt jumping lunges
5 Wall walk into wall facing strict deficit HSPU (M: 10kg plate deficit/F: No deficit) – Scaling: Wall walk (up and down)/3 Walkers + Normal kipping HSPU

15 Double under cross over (we’ll asses on the day XD) – scaling: 75 DU’s Broken DU/100 singles
6 Unbroken Pistols (L) – scaling: broken/9 alt jumping lunges
6 Unbroken Pistols (R) – scaling broken/9 alt jumping lunges
5 Wall walk into wall facing strict deficit HSPU (M: 10kg plate deficit/F: No deficit) – Scaling: Wall walk (up and down)/3 Walkers + Normal kipping HSPU

*Rx: Each SET of hspu has to start with a wall-walk not each rep