September 25, 2024 – Performance

Warm-Up | Performance
Two minutes Ski Erg or Assault bike:

Foam roller lats x 60 sec/side
Bear crawl x 20 sec forward then 20 sec backward
Up dog/down dog x 8 reps
Shoulder taps x 20
Push up negatives x 4 @ 5 sec down

Followed by…

Two rounds:
Ring Scap Pull -up x 5
Ring Swings x 15-20 sec
Rest as needed

Handstand Hold x 20 sec
Handstand shoulder taps x 10

Then…

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes