15 minutes to work on HSPU and Dip movement standards and progressions/drills.
15 Minutes to find weighted pistol 1-RM:
Perform 5 assisted pistols using resistance bands before attempting weighted pistols. Spend a couple sets warming up before attempting anything heavier than 10 lbs.
1-RM weighted pistol using KB or plate.
Time cap = 14:00
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
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