Tababa - Handstand Push Up Hold & Flutter Kicks

Tabata - Handstand Push Up Hold - "Unbroken"

20 seconds of HSPU Holds, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

5 Burpee Penalty for coming down out of HS before 20 seconds is up

Tabata - Flutter Kicks - 41 reps

20 seconds of Flutter Kicks, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. Count total lowest reps out of 8 cycles.

Front Squat - Max Reps @ Bodyweight & HSPU Hold Tababa...

Strength: Max Front Squat - Current PR 255#

95# x 1

135# x 1

185# x 1

225 # x 1

265# x 1 (fail)

265# x 1 (fail)

Then: Front Squat - Max Reps @ Bodyweight - 13 reps @ 155#

Then: 1 Strict Muscle-Up

Then: Handstand Push Up Hold Tababa - "Unbroken"

20 seconds of HSPU Holds, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.

5 Burpee Penalty for coming down out of HS before 20 seconds is up

Cash Out: Strict HSPUs - 6 reps (1 rep PR)