The following will be done as a “super set”
A. 5 X 3 weighted pull-up.
B. 5 X 5 strict handstand push-up.
Rest 2 minutes.
Work your way up in weight with the pull-ups. The handstand push-ups should work their way up in difficulty as well. Those are to be done strict no matter what, the reps may be scaled, but to no less than 4. If you can’t do HSPU, you will do strict press with the bar, no bounce out of the bottom. The latter half of this should be challenging to get the most out of it.
Workout of the Day
100 Wall-ball shots (20/14)
100 Kettlebell swings (70/53)
Every time you break, perform 7 burpees as a penalty.
Post your scores to.