Bryan
Warn Up:
Coach’s Choice + 11 Wall Balls
A. E2MOM for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
B. 2 Rounds of:
30 Calorie Row
20 Burpee Box Jump-Overs (24/30)
Rest 6 minutes between rounds.
*You have a long rest period for this workout, so please give a 100% effort sprint when you’re working.
N. “Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
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