A. Kipping HSPU
If you are managing to string kipping hspu together but you haven't been able to get to the floor yet, now is the time to take the height down. Take 15 minutes and practice at a lower height.
If you are to the floor but you have trouble keeping your feet on the wall at full lock out, practice that for 15 minutes.
If you are to the floor with ease and can do 10 reps unbroken, elevate height of hands and do 5 reps x 5 sets; rest 3 minutes.
B. Pistols
Advanced - jump to elevated height x 3 reps/leg x 4 sets; rest 2 minutes.
Intermediate: regular pistols x 5 reps x 4 sets; rest 2 minutes
Beginners: pistols to a height x 5 reps x 4 sets; rest 2 minutes
C. Row 300 meters @ 90% intensity
rest 2 minutes
4 sets
Each set should be completed at the same time.
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