Strength
Every minute, on the minute, for 10:00:
- Wall Facing Handstand Push Ups x 5-10
- Strict Muscle Ups (no dip) x 1-3
Fitness:
- Box Handstand Push Ups x 5-10
- Partner or Feet Assisted Strict Muscle Ups (no dip) x 1-3
Conditioning
Complete as many rounds as possible in 25:00 of:
- 20 Calorie Row
- 18 Push Ups
- 16 Toes to Bar
- 14 Calorie Row
- 12 Dips on boxes
- 10 Chest to Bar Pull Ups
- 8 Calorie Row
- 6 Handstand Push Ups
- 4 Bar Muscle Ups
Fitness:
- 20 Calorie Row
- 18 Push Ups
- 16 Knee Raises
- 14 Calorie Row
- 12 Feet Assisted Dips on Boxes
- 10 Jumping Chest to Bar Pull Ups
- 8 Calorie Row
- 6 Box Handstand Push Ups
- 4 Strict Pull Ups or Ring Rows
- 4 Dips or Feet Assisted Dips
Optional Independent Work
3 Sets:
- 5-10 Plank Turns per side
- 12 Dumbbell Tricep Skull Crushers
- 3 Kettlebell Bottoms Up Turkish Get Ups per side