Thursday October 4th

A. Every 2 minutes for 12 minutes (2 sets) of:
Station 1 – Weighted Strict Pull-Ups x 3 reps
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – Hanging L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B. Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Med-ball Sit-Up
Rest 30 seconds