Wednesday 9.9.20

(3 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 45 seconds Station 3 – L-Sit or Hollow Hold x 45 seconds (accumulate the time if you’re unable to maintain this position unbroken)

Two rounds for time of: 20/15 Calories of Assault Bike (or 25/20 Calories of Rowing) 3 Lap Run 20 Pull-Ups

Time cap = 14 minutes (please adjust repetitions or distances accordingly)

Extra Credit:

50 V-Ups

1:30 Hollow Hold

50 V-Ups