1. Warm up
2. Strength training:
Rear foot elevated split squat: 5-5-5 each leg
3. With a continuously running clock, do one pull-up and one handstand push-up* the first minute, two pull-ups and two handstand push-ups* the second minute, three pull-ups and three handstand push-ups* the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed. The sum of minutes successfully completed for each exercise is your score.
* For those that are only coming in two or three times this week, substitute the handstand push ups for burpees!
Chris 10 pull ups, 5 HSPU (green + blue band) = 15
Amanda 10 pull ups (green band), 7 burpees = 17
Suzanne 11 pull ups (green + red band), 8 burpees = 19
Andrew 11 pull ups (green band), 9 burpees = 20
Joanne 12 pull ups (green + red band), 9 burpees = 21
Lucy 9 pull ups (green + red band), 9 burpees = 18
Kate 9 pull ups (green band), 8 burpees = 17
Matt 17 pull ups, 9 HSPU (RX)