Wednesday November 19, 2025

Skill Work (15 min)

Choose progression:

Box HSPU (tempo 3-sec negative)

Wall-Facing HSPU

Kipping HSPU

Strict HSPU (advanced strength option)

Longevity: Incline Push-ups + Seated DB Press

Workout (10 min cap)

4 Rounds For Time:

5 HSPU (or scaling)

10 Box Jump Overs (24/20)

15 Cal Row

Scaling

Beginner:

• 5 Box Pike HSPU

• Step-Overs (20/16)

• 10 cal row

Intermediate:

• 5 Wall HSPU (kipping OK)

• BJOs 20/16

• 12–14 cal row

Advanced:

• Strict or kipping HSPU

• 24/20 BJO

• 15–18 cal row