Day 3 11/19 1. HSPU (15-20min) *Choose one of the - TopicsExpress

Day 3 11/19 1. HSPU (15-20min) *Choose one of the following schemes to work with, based on skill level a. 5 Sec HS Hold, 10, 15, 30, 45…rest as long as you Held. 3 rounds b. Slow Negative, Kip Up. Focus on the aggressive kip. 1, then come down. 2, Then come down. 3, then come down. Perform until you cannot complete the set, 3 rounds. c. 6” Deficit Push Up. Complete with the same format as option b. 2. Conditioning: 3 Push Press (155/115) 6 Strict Chin Up 9 Dead Lift 12 Box Jump Over (30”/24”-you don’t need to stand up on top) AMRAP 15

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