Fitness and Performance:
Every 90 seconds, for 18 minutes (3 sets of each):
– Station 1 – Roll to Candlestick x 10 reps or Roll to Pistol x 5 each leg
– Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups or Static HS Hold against the wall
– Station 3 – 60 seconds of Hollow Body Hold
– Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups or Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps
Fitness and Performance:
Three sets for max reps of:
– 60 seconds of Burpees to a 6″ target
Rest 60 seconds
– 60 seconds of Box Jump Overs or Step-Overs
Rest 60 seconds
– 60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
– 60 seconds of Toes to Bar
Rest 60 seconds
Post Box Height and KB/DB Weights