Perform the following:
Walking HSPU Ladders
Finish with 2x10 Wrist Pushups
notes:
1) Begin with Box HeSPU; perform 2 reps then immediately do 6 steps of HS Wall Runs. Take a few breaths and then move on to Negative HeSPU performing 2 reps followed by 6 steps of HS Wall Runs. Continue on upward through the HSPU progressions in this fashion until you reach the hardest variation you are capable of, rest 3-5 minutes and then reverse ladder back to the beginning. This will constitute one round.
2) How many rounds you perform will depend upon the number of rungs that were in your ladder; e.g. you only made it to the first exercise, you will perform 10 rounds, to the second exercise perform 5 rounds, to the third exercise perform 3 rounds, to the fourth exercise perform 2 rounds, to the fifth exercise perform 1 round.
3) Adjust the reps in the Walking HSPU Ladder as necessary. If performing two reps at a time is too difficult, drop to one repetition of each variation. If performing two is too easy, increase to three, four or even five reps per variation.
