-Warm Up-

3 Rounds

10 bootstraps

20 shoulder taps

10 shoulder openers

10 overhead squats

20 foot bear crawl

20 foot inchworm



MIN 1 - HSPU Strict Skill Development

MIN 2 - 3-5 Reps of Deadlift

*HSPU practice should be specific based on level of skill. Build weight on DL toward starting weight for workout.


4 RfQ (rounds for quality)

5 Deadlift (Athlete Choice, Heavy)

10 Strict HSPU or DB Strict Press

20 Sit-ups

*Increase weight on the DL every round.

Must be performed unbroken and controlled to the ground.

Workout is NOT for time.