Tuesday 12.11.2018

"FITNESS"

A. Every 2 minutes, for 18 minutes (3 sets):Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window)Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds(if you’re comfortable with holds, work toward handstand wall runs)Station 3 – L-Sit or Hollow Hold x 30-40 seconds accumulated timeB. Against a 2-minute running clock, complete:Row 300/250 MetersPush-Ups x Max RepsRest 2 minutes between sets, and complete a total of five sets for max reps of Push-ups

"PERFORMANCE"

A. Every 2 minutes, for 18 minutes (3 sets):Station 1 – Muscle-Ups x Max Reps in 45 seconds(OR 60-90 seconds of muscle-up skill progressions)Station 2 – Handstand Walk x 30-50 feet(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)Station 3 – L-Sit Hold x 30-40 seconds accumulated timeB. Against a 2-minute running clock, complete:Row 300/250 MetersPush-Ups x Max RepsRest 2 minutes between sets, and complete a total of five sets for max reps of Push-ups

"ENDURANCE"

45 Minute Assault Bike @70%*Every 9 minutes, get off and complete2 Turkish Get Ups each arm12 Goblet Squats40-60 second FLR