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Thursday 6/14/18

A. Every 3 minute for 18 minutes:

Station 1 – 3 Minutes of Rope Climb Skill Practice (if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice (use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 3 Minutes of Muscle-Up Skill Practice (pick a progression to work on the aspect of your muscle-up that needs the most work)

B. Two Sets for Max Reps 2 Minutes of Assault Bike (or Rowing) 2 Minutes of Kettlebell Swings 70/53 2 Minutes of Rowing (or Assault Bike) 2 Minutes of Ring Dips