Thursday 8.18.16
A.
Every 90 seconds, for 3 sets of:
Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)
Station 2 – Arch to Hollow Rolls x 20 reps
Station 3 – Supine Ring Rows x 10-12 reps @ 2111
Station 4 – 45-60 seconds of Handstand Walking
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
B.
Three sets for max reps of:
45 seconds of Banded Push-Ups OR Push-Ups
Rest 15 seconds
45 seconds of Alternating Pistols
Rest 15 seconds
45 seconds of Box Jumps
Rest 15 seconds
45 seconds of L-Sit
Rest 15 seconds