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