A) Every 90 seconds x 3 sets:

Station 1

• L3: bar MU x 3-5 reps
• L2: banded bar MU x 3-5 reps
• L1: 10 x banded CTB pull-ups

Station 2

• L3: handstand walk x 30-50 feet
• L2: handstand walk practice with partner
• L1: nose & toes handstand hold x 45 sec

Station 3

• L2: L-sit x 30 – 45 sec accumulation
• L1: High knee hold on boxes x 30-45 sec accumulation

 

B) 3 rounds for time @ 90%:

– 400m run

– 20 KB swings (70/44)

– 10 burpee pull-ups

R60S