Every Thursday we do a day that will give you a chance to practice some techniques.  And when our Long workout ends up on the Thursday, it gives us a chance to work on some individual movements and increase the reps to work to build strength and perfection of those movements.  Today is that type of day.  There will be two core/midline movements that will blast your guts, one that works on your hip explosiveness and low back strength (as well as your hamstrings as long as you hinge correctly) and then the strict HSPU which will push your shoulder strength.  Being that the number is fairly high for the HSPU, I'd say to alternate the way ou scale between the rounds.  Maybe in the first two sets you do them as written, after that you do 2 round of kipping, then two round on the box on your toes and finally one ab mat on the wall so you are still working on strict minus a little depth.  Use today to work perfect movement or better range of motion, or improving your strength in the movements.  Make it a true technique day! :)

FEEL THE BURN!!!

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