Wednesday August 31st

A. Every 1:30, complete 3 sets of work on each movement. Modify and work on progression if needed!

Work 1:00 Rest :30

Station 1 – 4- 6 Bar or 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 – Hollow Holds x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B. For Time:

Buy In: 50/30 Calorie Row

Three rounds of:

400 Meter Run

10 Pull-Ups

HERD FIT

For Time:

Buy In: 30/20 Calorie Rod

3 rounds of:

200m Run

10 Ring Rows