Cash In: 400/200/100…30 sec rest
Cash Out: 4×25 anchored sit ups
Every minute, on the minute, for 20 minutes (4 sets of each):
- Minute 1 – Supine Ring Rows x 8 reps @ 2111
- Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111
- Minute 3 – L-Seated DB Press x 8 reps @ 2011
- Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111
- Minute 5 – Tempo Push-Ups x 10 reps @ 1111
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
- Minute 1 – 30 seconds of Toes to Bar
- Minute 2 – 30 seconds of Assault Bike for Calories
- Minute 3 – 30 seconds of Ring Dips
Three sets of:
- Reverse Snow Angels x 20 reps
- Rest 30 seconds
- Hollow Hold x 60 seconds
- Rest 30 seconds
Performance
Two sets of:
- 60 Seconds of Muscle-Ups
- Rest 60 seconds
- 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
- Rest 60 seconds
- 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
- Rest 60 seconds
- 60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
- Rest 60 seconds
- 60 Seconds of L-Sit Hold (try to accumulate 30-40 seconds within the minute)
- Rest 60 seconds
Every minute, on the minute, for 9 minutes (3 sets each) for max reps:
- Minute 1 – 30 seconds of Toes to Bar
- Minute 2 – 30 seconds of Assault Bike for Calories
- Minute 3 – 30 seconds of Ring Dips
Three sets of:
- Reverse Snow Angels x 20 reps
- Rest 30 seconds
- Hollow Hold x 60 seconds
- Rest 30 seconds