Fitness and Performance:
Every 2 Minutes for 18 Minutes (3 sets)
Minute 1-2, 7-8, 13-14
– Hand Stand Practice (Hold, Hand Raises, Balance, Walks)
Minute 3-4, 9-10, 15-16
– Pull Up Practice (Strict/Weighted, Kip/Butterfly, MU)
Minute 5-6, 11-12, 17-18
– Midline Practice (Plank, Hollowbody, L-Sits, GHD)
Fitness and Performance:
3 Rounds
30 Seconds ME Row (Calories)
30 Seconds Rest
30 Seconds ME Wall Balls (20/14)
30 Seconds Rest
30 Seconds ME T2B
30 Seconds Rest
30 Seconds ME Box Jumps (24″/20″)
30 Seconds Rest