Friday 6/14/2019


Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)


Two sets for max reps:

3 Minutes of Rowing

2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)

3 Minutes of Rowing 

2 Minutes of Ring Dips