Strength
3 Sets, Not for Time:
- 6 – 12 Strict Handstand Push Ups
- 6 – 12 Strict Pull Ups (Maintain Hollow)
- 6 – 12 Strict Ring Dips (Maintain Hollow)
Then, 3 x 6-8 (each arm) Chinese-style DB or KB row, resting 1 minute between sets.
Conditioning
Every minute on the minute for 16 minutes:
Minute 1: 8 Pull Ups + 8 Burpees
Minute 2: 16 Box Jump Overs (24″/20″)