Perform:
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. You will now have completed one round.
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.
4) You may also increase the intensity of the HS Wall Runs by lifting your arm all the way up to your hip with a straight elbow rather than simply touching the shoulder.