A. Strength

Station 1 – Supine Ring Rows x 10-12 reps
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B. Conditioning

2 rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
12 Strict Pull-Ups
*if you can not perform a 3 strict pullups perform
* each negative rep with a chinup grip hold for 10 seconds

C. Accessory
AMRAP 3 min Russian Swings

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