Thursday 1/7

Basic

Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
  • Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps
  • Station 3 – Alternating Bowler’s Lunges x 20 reps https://www.youtube.com/watch?v=7BIKqRIqkIE

Complete as many rounds and reps as possible in 10 minutes of:

  • 5 Strict Pull-Ups
  • 10 Push-Ups
  • 15 Wall Ball Shots (20/14 lbs)

 

Performance

Every 2 minutes, for 18 minutes (3 sets of each):

  • Station 1 – Rope Climb x 1-2 ascents
  • Station 2 – Strict Handstand Push-Ups x max unbroken reps
  • Station 3 – Alternating Pistols x 20 reps

Complete as many rounds and reps as possible in 10 minutes of:

  • 5 Chest-to-Bar Pull-Ups
  • 10 Ring Dips
  • 15 Wall Ball Shots (20/14 lbs)
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