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Perform the following:
10 HS HS Wall Runs
rest 5 minutes
Finish with 2x10 Wrist Pushups
notes:
1) Spend 10 minutes performing HS Wall runs. Time spent resting does not count toward the 10 minute total. Strive to perform the 10 minutes of HS Wall Runs in as few sets as possible.
2) Rest as necessary, but strive to keep rest periods to an absolute minimum. Unless you are already extremely well conditioned gymnastically, this should be a very challenging workout.
3) Ideally the 10 minutes total should be performed in a SINGLE SET.
4) Alternate one straight arm repetition and one 90 degree bent arm repetition during the Wall Pike Press HS sets.
5) If the Wall Press HS are not challenging enough, perform the Press HS free standing; without the assistance of the wall.