May 12, 2020

So how are your legs after yesterday? A little owie? Again just a couple of short friendly runs to get the blood flowing and ease them back into working order.
800m run, this is not a sprint, its a quick run because when you get back in you want to get straight into that first set of tuck crunches. In the scale of this workout the tuck crunches are your rest station, their pace is limited and they’re not that demanding, so enjoy them. The HSPU are your high value movement, lots of strength and skill required, these can be strict or kipping, depending on your space and fear of falling, you should be aiming for unbroken for the first 3-4 rounds at least, so scale appropriately. If you start dropping down to anything less than 5 reps move down to the next scaling option, we want to keep that intenstity up, not spend 45 minutes trying to RX a 20 minute workout. You get me? Another option, and this goes for everyone, if you have 5 HSPU comfortably then do 5 then do 5 PPU every round, this gives you access to the higher movement you want to practice whilst maintaining intensity. This rep scheme can be used all the way down the scales, PPU on a box to PPU, PPU to PPU on your knees on a box or chair all the way down to pushups on your knees.
The burpees are the gas but also your shoulders are going to be a little ruined from the HSPU, so be aware on your first rep, other than that these will get your heart rate up and really make you lok forward to those lovely restful situps we talked about earlier.
Finally out for another lovely 800m run to let all the blood move from your poor, poor shoulders into your previously abused legs, don’t say I don’t do anything for you.