Warmup:
Three Steady Rounds:
Row 250m
10 Inchworm Pushups
10 Assisted Dips (Focus on Range of Motion)
A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)
Rest 4 minutes, and then…
C.
Complete as many calories as possible in 4 minutes of:
Concept 2 Rower or Assault Bike
Boom Lite:
Same as above, modify as needed
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