Warm-Up | Fitness
Three Sets of:
100′ Wall Ball Chest Squeeze
10 Push-Ups
5 Burpee Broad Jumps
Followed by…
Two Sets:
30-Second Passive Hang
10 Scapular Pull-Ups
10 Bar Kips
A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Two rounds for time of:
40/30 Calories of Assault Bike
15 Strict Pull-Ups
40/30 Calories of Rowing
30 Push-Ups
Time cap = 15 minutes