Wednesday January 16th

A. Every 2 minutes, for 12 minutes (2 sets) of:
Station 1 4-5 Ring Muscle-Ups
Station 2 – 50 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:
25/20 Calories of Rowing
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout

HERD FIT
2 sets:
15/10 Calorie Row
10 Burpee Box Step Ups 20"
Rest 6 minutes