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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: 15 minutes of Skillz – HSPU skills and efficiency
Fitness: Strict Pull-up progressions – set bar low and position yourself under it, help with your legs as much as needed while keeping your torso as upright as possible. Perform sets of 5 with 30 second plank hold between sets.

Part 2 – Conditioning: “HIIT Me Up”

Performance: For total time –

5 rounds of:

  • 10 Squats
  • 10 Pull-ups
  • 5 HSPU

–Rest 2 min–

5 rounds

  • 15 Squats
  • 10 KBs (24/16k)
  • 5 Burpee to plate + G2OH with plate (45/35lb)

Fitness:

For total time –

5 rounds of:

  • 10 Squats
  • 10 Pull-up progressions
  • 5 Push-ups on parellettes

–Rest 2 min–

5 rounds

  • 15 Squats
  • 10 KBs
  • 5 Burpee to plate + G2OH with plate
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