(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)
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – 45-Second Wall Sit
Minute 2 – 45 seconds of Goblet Squats
Minute 3 – 45 seconds of Good Mornings
Minute 4 – 20-Second L-Sit
Minute 5 –
attwpb
