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1x5 PL Box Press HS
1x5 Pike Box Press HS
1x10 Straddle Box Press HS
rest 3-5 minutes
10 minutes of HS Wall Runs
Finish with 2x10 Wrist Pushups
notes:
1) Rest 1-2 minutes between Press HS sets.
2) You may substitute a Chest roll to HeS + press up to HS for the PL Press if necessary.
3) Remember to adjust the height as needed during the Box Press HS variations to ensure that the presses are sufficiently challenging.
4) If you cannot press to HS, then press to HeS.
5) If you are strong enough, replace the Box Press HS variations with Press HS from an L-sit on parallets or PBs.
6) If you exceptionally strong, perform the Press HS variations on the XR.
7) Rest 3-5 minutes after the Press HS are all completed.
8 ) 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.
9) 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.