TUESDAY 160426


Run or Row

Crossover Symmetry

15 Hollow Rocks

10 Dive Bomber Push ups

10 Scorpions

Straight Leg Bear Crawl Down

Crab Walk back

15 Slow Squats

Handstand Practice



Two sets of for reps…

60 Seconds of Muscle-Ups
Rest 60 seconds
60 Seconds of Alternating Pistols (with Kettlebell 24/16 kg if you can)
Rest 60 seconds
60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

Record reps plus (do not include the L-sit since you are accumulating time there)


Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Row for Calories
Minute 3 – 30 seconds of Ring Dips


Accessory Work:

Three sets of…

Reverse Snow Angels x 20 reps
Rest 30 seconds

Hollow Hold x 60 seconds
Rest 30 seconds



Mash triceps

Roll posterior

Banded hamstrings

Mash and roll as needed

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