Tuesday – 8/15/17

Tuesday – 8/15/17

A. Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds
*OR 3 Rolls to Candlestick + 6 Dips, OR Low Ring Muscle Up Progression x 3-4 reps

Station 2: Handstand Walk x 10 meters
*Wall march or HS hold x 45sec

Station 3: Alternating Pistols x 16-20 reps
*if you’re proficient, add weight with a kettlebell

B. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second FLR on Rings

*Goal of each round is to finish around 35sec mark. You should be ableto recover from this effort to move onto the next. Choose your numberswisely!