2/4/15

2/4/15
A.

Every 2 minutes, for 18 minutes:

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

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

Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B.

Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:

10 Burpee Box Jumps

200 Meter Shuttle Run

Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups

Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

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