Friday Group Strength and Conditioning

21-15-9 reps, slowly, of:

-chest to wall handstand push-ups

-Hip-back extensions

-Strict toes to bar



-handstand push-ups: chest to wall HSPU > wall walk in hollow position( count as 3 reps) > box HSPU> pike HSPU


-Hip-back extensions: break in to sets and wipe down GHD machine as needed. Set up so top of pelvis bone hangs off the GHD. Keep sets small enough that you don’t go to complete fatigue


-Strict TTB > Strict knees-to-elbows > strict knee raises to parallel.


Take your time today.

Sets of 2-3 reps are fine… chip away at things.

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