Warm-Up | Fitness
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 – 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:
25/20 Calories of Rowing
800 Meter Run
12 Strict Pull-Ups
Time cap = 12 minutes