Wednesday November 10th

A. Every 1:30 for 6 sets:
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45 seconds (accumulated)

B. For time:
50 Calories of Rowing
40 Toes to Bar
30 Handstand Push-Ups
20 Thrusters (95/65)
10 Bar Muscle-Ups

HERD FIT
For Time:
40 Calorie Row
35 Knee-Ups
30 DB L-Sit Press
25 G2OH w/plate
20 Ring Rows