Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
15 Hollow Rocks
Group…
15 Dislocates
Samson Stretch Static hold 30 sec each side
10 Dive Bomber Push ups
15 Squats
Skill Work:
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
OR 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) OR 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistols x 10-14 reps OR Pistol Progressions 6-8 reps
(if you’re proficient, add weight with a kettlebell)
Fitness:
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 10 Thrusters
Minute 4 – 4-6 Strict Pull-Ups
(add weight if these are easy)
Performance:
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 15/10 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups
**Score as how many rounds completed, if you do everything prescribed it would be a score of 20 Rounds.
Mobility:
Mash Lats
Roll Quads and Posterior out
Lax to Pec/Shoulders