Tuesday 11/23/2021

A.

Every minute, on the minute, for 12 minutes of:
Interval 1 - Nose to Wall Handstand Hold x 30 seconds
Interval 2 - Wall Climb x 2-4 reps
Interval 3 - Ring Pull-Ups x 30 seconds
Interval 4 - Ring/ Stationary Dips x 6-12 reps

B.

Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps OR L-Seated Dumbbell Press x Max Reps 
Rest 3 minutes between sets.



Andrew Malek-Zadeh