MONDAY WORKOUT

Muscle up skills continue!

SKILL:
Take 10 minutes to practice your own specific Muscle Up/Kipping Pull Ups/Ring Dip progression...

Try to make it harder this week by taking down band tension, etc...

MORE QUICK SKILL: 5-10 more minutes...
Handstand Push Up - Proper starting and ending position & other tips and tricks...

WORKOUT:
400m Row
8 Strict DEFICIT Handstand Push Ups (4"/8")
300m Row
6 Strict DEFICIT HSPUs (4"/8")
200m Row
4 Strict DEFICIT HSPUs (4"/8")
100m Row
2 Strict DEFICIT HSPUs (4"/8")
(10 minute cutoff)

The Rx'd depth is 2 45's + 1 25# and an AbMat for guys and 1 45# plate + 1 25# plate for ladies...

The depth you set for HSPUs should be tough and you SHOULD NOT be able to do any of these sets UNBROKEN with the possible exception of the final set...

Make the depth that difficult, but ensure that you can keep things moving with minimal misses...

Scale by using AbMats/Plates, Boxes and DB Presses, as needed...

POST ANY MILESTONES ON SKILLS AND YOUR TOTAL TIME FOR THE WORKOUT TO COMMENTS