Tuesday, July 2nd, 2019 - 19.4

M-1: HSPU Development Level 1 – choose one: (1a) 5 Sets of Pike Handstand Hold (Target: 0:30-0:45/Set) (1b) 5 Sets of Chest-to-Wall Handstand Hold (Target: 0:30-0:45/Set) (1c) 5x5 Handstand Pushup Negative (Target: 0:06-0:10/rep) Level 2 – choose one: (2a 5 Sets of Pike Handstand Pushups (Target: 5 controlled, technical reps per set) (2b) 5 Sets of Kipping Handstand Pushups (Target: 5 controlled, technical reps per set) Level 3 – choose one: (3a) 5 Sets of Strict Handstand Pushups (Target: 5 controlled, technical reps per set) (3b) 5 Sets of Strict Deficit Handstand Pushups (Target: 5 controlled, technical reps per set) Notes Once an athlete can successfully complete all of the work within the prescribed rep/target ranges with good control and mechanics, they can move on to the next stage the next time this workout comes up.

M-2: 19.4 AMRAP 12 RX: 2 Rounds: 5 RMU 10 Box Jump Overs (24/20") 2 Rounds: 15 T2b 20 Double Dumbbell Box Step Overs (50/35) Intermediate: 2 Rounds: 5 Pull ups 10 Box Jump Overs 24/20" 2 Rounds: 15 Toes to Bar 20 Double Dumbbell Box Step Overs 35/20# Scaled: 2 Rounds: 5 Jumping Pull ups 10 Box Step Overs 20" 2 Rounds: 15 Hanging Knee Raises 20 Double Dumbbell Box Step Overs 20/10#

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