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Thursday 6.18.20

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 + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(Use Partner Assist or Handstand Lifts If You Don’t Have Handstand Walks Yet)

Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps


Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Kettlebell Swings


Rest 60 seconds, and then…


Complete as many rounds and reps as possible in 5 minutes of: 5 Half Man-Makers 10 Box Jumps (or Weighted Step-Ups)


Rest 60 seconds, and then…


Complete as many rounds and reps as possible in 5 minutes of: 5 Toes to Bar 10 Push Ups



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