08/23/2021

EVERY 3:30 x 5 SETS

10 Pull-Ups (Gymnastic Kip Only)*

12 Handstand Push-Ups*

14 Up-Down Box Jump Overs (24/20)

Rest in Time Remaining...

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

ADJUSTING

*Reps, Loading, Volume*….

Pull-Ups -- Athletes should be able to complete the Pull-Ups in 1-2 Sets. Adjust to 6-8 Reps for deconditioned athletes.

HSPU -- Athletes should be able to complete the HSPU in 1-2 Sets. If performing the DB Strict Press the load should allow

for athletes to complete their presses in 1-2 sets. Adjust to 8-10 Reps for deconditioned athletes.

Up-Down Box Jump Overs -- The goal is to move nonstop for all reps. Depending on athletes conditioning with this

movement, adjust reps anywhere from 6-12 Reps.

*Movement Adjustments*...

Pull-Ups -- Athletes can sub for Jumping Pull-Ups or Ring Rows

HSPU -- Sub for Pike Push-Ups or DB Strict Press

Up-Down Box Jump Overs -- Athletes can sub for Up Down Step Ups or if needed they can take out either the Box

component or the Up-Down component