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.
2) How many rounds you perform depends on the number of rungs that were in your ladder; e.g. you only made it to the first exercise, you will perform 10 rounds (20 . E.g. you made it to the 5th exercise, you will perform 2 rounds.
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.