Thursday June 27th

A.
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.

B. For time:
1000 Meter Row
30 Handstand Push-Ups
(RX+ Strict)
25 Pull-Ups

HERD FIT
800m Row
25 DB L-Sit Press
20 Ring Rows