Basics:

Every 2 minutes, for 12 minutes:

• station 1: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
• station 2: L-Sit Hold x 45 seconds accumulated time
• station 3: Handstand Walk x 10 meters
• (use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

Complete as many rounds and reps as possible in 15 minutes of:

• Run 600 Meters
• 15 Strict Pull-Ups (ladies – perform 10 strict)
• 15 Kettlebell Swings

Performance

Every 2 minutes, for 12 minutes:

• Station 1: 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels
• station 2: L-Sit Hold x 45 seconds accumulated time
• station 3: Handstand Walk x 10 meters
• (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Complete as many rounds and reps as possible in 15 minutes of:

• Run 600 Meters
• 15 Strict Pull-Ups (ladies – perform 10 strict)
• 15 Kettlebell Swings (32/24 kg)