Row 500m

Crossover Symmetry

Handstand practice



Bear Crawl Down

Zombie Walks Back

Crab Walks Down

Burpee Broad Jumps Back

10 Kipping Swings

10 Yoga Push ups


Fitness and Performance:

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps
(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2 sec descend)

Station 2 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2 sec descend
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)



Against a 2-minute running clock, complete a total of five sets of the following:

Row 300/250 Meters (or 15/10 Assault Bike)
Push-Ups x Max Reps
Rest 2 minutes between sets.

Score is total Push up reps.



LAX to Pecs/Shoulders

Banded Shoulder Stretch

Roll Hamstrings/Glutes

LAX to PLantar

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