Tuesday
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
B.
Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing (15/10 Calories of Assault Bike)
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 15 Box Jump-Overs (24″/20″)
Minute 4 – 30-Second Front Leaning Rest on Rings
Boom Lite
A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg
B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 200/150 Meters of Rowing (10/7 Calories of Assault Bike)
Minute 2 – 15 Kettlebell Swings
Minute 3 – 15 Lateral Box Step-Overs
Minute 4 – 30-Second Front Leaning Rest on Rings
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