Fitness & Performance
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Here’s a good video on Candlestick rolls and Candlestick roll to HSPU position:
https://www.youtube.com/watch?v=K2-6F–8wJU
Here are a few variations to work with when working those MU progressions.
https://www.youtube.com/watch?v=IWevfH8QL3w
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time – we’ll do these on the paralettes.
B.
Against a 3 minute running clock, complete:
400 Meter Run or Row
Wall Ball Shots x Max reps (20/14)
Rest 3 minutes
Repeat for a total of three sets.