2/23/15

2/23/15
A.

Every 2 minutes, for 18 minutes:

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

or Ring Dips 8-10 reps

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

or 3-4 Wall Walks

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

Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

B.

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups or 6-8 Strict Pull-Ups

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