Strength
Every minute, on the minute, for 10 minutes:
Odd minutes: 1-2 Rope Climbs (sub 6-8 strict pull ups or 4-6 rope lowers)
Even minutes: 10m Handstand Walk or 0:30 Handstand Hold
Conditioning
Every 4:00 for 5 sets (20:00 total):
- 300/250m Row
- 20 Walking Lunge Steps with KB Farmer’s Carry (70/53)