2/19/16

2/19/16
A.

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR Low Ring Muscle Up Progression x 5-6 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

L-Sit Hold x 45 seconds accumulated time

Scaled:

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: 6-8 Ring Rows + 6-8 Ring Dips

Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold

Minutes 5-6, 11-12 & 17-18:

45-60 seconds of Hollow Rocks or Holds (accumulated)

B.

Three sets, for max reps/calories of:

3 Minutes of Assault Bike or Rowing (for Max Calories)

2 Minutes of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 3 minutes

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