A. Strength

Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Strict Ring Pull-Ups x 8-10 reps
(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window)

Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds
(if you’re comfortable with holds, work toward handstand wall runs)

Station 3 – L-Sit Hold x 45 seconds accumulated time

B. Conditioning (00:30-00:55)
Against a 12-minute running clock…
Row 1500/1300 Meters
immediately followed by as many rounds and reps as possible of:

12 Dumbbell Push Presses
12 V-Ups or Hanging Knee Raises

C. Acessory

Banded Facepull-aparts + Banded Triceps Pushdowns x 5 Minutes Max Reps

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