Basic & Performance

Cash in…4x 200 30 sec rest…get faster every time

Every 2 minutes, for 18 minutes:

Station 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: 45-60 seconds of L-Sit or L-Sit Progression with Boxes

Every 3 minutes, for 15 minutes (5 sets):

Row 250 Meters/run 200

10 Burpee Box Jump-Overs (24″/20″)

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.