attwpbEvery 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Handstand Hold/Walk Work
Station 3 – Tuck Rock To Tuck Sit 15 reps
With A Partner Complete:
100 Get Ups
100 High Jumps
100 Spider Jumps
100 GHD Sit Ups
1 Partner Works While 1 Partner Completes 20/15 Cals
Alternating On Machines
2 Sets: 8 Parallette Shoot-Throughs 10 Hip Bridges 5 Paloff Side Steps Per Side 21-15-9: Dumbbell Bench Press Handstand Push Ups 15-12-9: Hand Release Push Ups Strict Dips
2 Rounds: Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 AMRAP 12 6 Power Cleans (135/95 lbs) 12 A
Two Sets of: Scapular Pull-Ups x 10 Plank Shoulder Taps x 10 Each Side Mountain Climbers x 20 Each Side Then… 900 Meter Run 40 Burpees to Target (touch your pull-up bar) 40 Pull-Ups 600 Meter Run 20 B