Warm-Up.
Static Hang on Rings x 30-60 seconds
Wall Slides x 5 @ 1515
Scapular Pull-Ups on Rings x 10
Followed by…
Two Sets:
Dead Bugs x 10 @ 1515
Handstand Practice (freestanding or against a wall) x 60 seconds
Followed by…
Two Sets:
Row x 60 seconds
Wall Climbs x 1-2
Toes to Rings x 5-10
Then…
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)
B.
For time:
50 Calories of Rowing
40 V-Ups
30 Dumbbell Thrusters
20 Strict Pull-Ups
10 Strict Handstand Push-Ups or L-Seated DB Presses