Thursday 7/17/2025

Option A:
Every minute, on the minute, for 15 minutes:
Station 1: 3-5 Wall Walks
Station 2: 6-10 Strict Handstand Push-Ups
Station 3: 6-8 Strict Pull-Ups

Option B:
Every minute, on the minute, for 15 minutes:
Station 1: 3-5 Wall Walks
Station 2: 6-8 Box Handstand Push-Ups or 4-6 Handstand Push-Up Negatives (no deficit)
youtube.com/watch?v=-4UiIX_ON_0
youtube.com/watch?v=R5wFUdRWh9o
Station 3: 10-12 Tempo Ring Rows @ 1111

*Adjust all station reps to be completed in no more than 40-50 seconds.

B.

Four sets for times every 4 Minutes:
12/9 Calorie Echo/Assault Bike
6 Devil's Press (50/35lbs)
12/9 Calorie Echo/Assault Bike
Rest 2 minutes between sets

Goal = < 120 Seconds Each Set
Score= Total Working Time