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Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups (Scaled:Chest to bar Pull ups / Pull Ups
Station 2 – 50-75 Foot Handstand Walk (Scaled: Handstand push ups strict or Kip)
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 –L-Sit on DBs x 60 seconds (Scaled: Hollow hold)
(accumulate the time if you’re unable to maintain this position unbroken)
B.
Rx / Scaled
Two rounds for time of:
20 Burpees
700 Meter Run
20 Pull-Ups
Time cap = 12 minutes
Basic
Two rounds for time of:
15 Burpees
400 Meter Run
15 Banded Pull-Ups
Time cap = 12 minutes
Motivation.
Ricorda che nessuno può farti sentire inferiore senza il tuo consenso. – Eleanor Roosevelt
