Wednesday August 19th

A. Every 2 minutes, for 12 minutes (2 sets each) of:
Station 1 – 4-8 Ring/Bar Muscle-Ups- Progression Work from Coach
Station 2 – 50-75 Foot Handstand Walk or Progression Work of Coach’s choice
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – Hang L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B. Two rounds for time of:
600 Meter Run
75 Double-Unders
20 Pull-Ups

HERD FIT
2RFT
300m Run
50 Single Unders
10 Ring Rows