A. Every 2 minutes for 12 (6 rounds)
6-5-4-3-2-1 = Strict HSPU reps
16/12 rowing calories each set
HSPU are more important here so lower the calories if you’re able to complete all HSPU reps – however if the reps are too much for strict lower reps but aim to keep the movement STRICT!
Scaled: piked box press ups or HSPU negatives to a plate
On minute 12 Every 3 minutes for 12 minutes (4 rounds)
10 kipping HSPU
3-8 strict pull ups
B. 3 rounds:
DDB overhead walking lunges x 10 steps
30 hollow rocks
rest between sets