Thursday May 10th

A.  Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-5 Ring Muscle-Ups

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 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

B.  Two sets for times of:

30/25 Calories of Rowing

20 Burpee Box Jump-Overs (24/20)

Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.