Fitness and Performance:
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR Strict Pulls + Strict Dips x 3-5 reps or each)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters OR HS Holds x 45 Seconds
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time OR Weighted Planks or Hollow Bodies x 45 Seconds
Fitness:
4 Minute ME Row for Calories
Rest 2 Minutes
2 Minute ME Box Step Up (This should be a short box)
Rest 2 Minutes
800m Run
*Post your 800m time below.
Max Effort 800m Run
Performance:
4 Minute ME Row for Calories
Rest 2 Minutes
2 Minute ME Double Unders
Rest 2 Minutes
800m Medball Run (20/14)
*Post MedBall time below.
Max Effort 800m MedBall Run