Thursday 16th January 2020

A. Every 3M for 18 (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless)
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)


B. Two sets for max reps (15 min total)

  • 90 sec Assault Bike (cal)
  • 90 sec Burpees to target
  • 90 sec of Rowing (cal)
  • 90 sec of T2B
  • 90 sec of Box Jump Overs (20”/24”)

Score total reps.

Speak Your Mind