"Every 3 mins, for 12 mins (two sets of each):
Station 1 – 3 Mins of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – 3 Mins of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
If you don't have Rope Climbs or Handstands Walks - we have PLENTY of scaling options to build towards these skills."
"Two sets for max reps:
3 Mins of Assault Bike (or Rowing)
2 Mins of Alternating Single-Arm Dumbbell Squat Snatches (15kg/25kg)
3 Mins of Rowing (or Assault Bike)
2 Mins of Ring Dips"
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