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:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
12 Strict Pull-Ups
Time cap = 12 minutes (please adjust repetitions or distances accordingly)