A. Every 2 minutes, for 18 minutes (3 sets each) of:
- Station 1 – 4-8 Bar or Ring Muscle-Ups
- Station 2 – Handstand Hold (Up to 60 sec) or Handstand walk practice
- Focus on *Active shoulders
- Station 3 – L-Sit x 60 seconds (or hanging tuck hold or hollow hold)
B. Two sets for times of:
- 500m Row into 400m Run
Start second one at 10 mins on the clock so expectation is for effort to be flat out.
Set one starts 0.00, set 2 starts at 10.00
The faster you go, the longer the rest.
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