SUNDAY WORKOUT

STRENGTH: 15 Mins
Tempo CHIN Ups (Underhand Grip)(Tempo 3-2-1 Per Rep)
5-5-5
* Use whatever means necessary to make these 15 total reps as difficult as possible... This could mean adding weight or using some band help, if needed

TEMPO MEANS THAT EVERY REP YOU MUST DO THE FOLLOWING... Pull up to the bar, HOLD for 2 FULL seconds, then SLOWLY lower for 3 FULL seconds until all five reps are completed... Any reps done too fast must be added onto the end of the set...

WORKOUT: 25 Minutes
15 Toes 2 Bar
12 Feet of Handstand Walking (THREE Total Mats If Walking Width-Wise)
(Subs: HSPU Walks Into Wall, Lateral Wall Walks Or HSPU Holds Shifting Weight Side To Side)
15 Box Jump Overs (30"/24")
12 Barbell Hip Extensions (135#/95#),(115#/85#) OR (95#/75#)
* 5 Rounds *

Lots of different stuff on this on...
If you can't handstand walk then pick one of the subs that will help you get to a handstand walk in the future...
For the Box Jumps you can jump straight over the box in one jump or you can jump on top of it then jump down on the opposite side... This must be a forward jump & no requirement to stand up on the box... You can even use your arms if you want :)
The barbell hip extension will involve placing a loaded barbell directly on your hips then extending upward until you form a straight line from your knees to shoulders... Don't Rush These!

POST WOD: 5 mins
Mobility Work
* Spend at least 2 minutes on a green ball mobilizing your upper back & 3 more minutes using a PVC roller on your upper and lower body...

POST YOUR PULL UPS RESULTS, TOTAL TIME AND THOUGHTS ON THE WORKOUT TO COMMENTS