3 sets as easy warm-up:
5/side half-kneeling bottoms up KB press
1-3 dead hang to inverted w/controlled descent
:05-:10/side bottom of pistol hold
15/10 Assault Bike calories – increase effort set-to-set
+
20:00 for quality/efficient reps, big sets of gymnastics are more important than total rounds accumulated:
200m run
max unbroken strict pull-ups, change grips set-to-set
.3 mile Assault Bike w/no arms
max unbroken strict handstand push-ups
+
3 sets:
15m/side heavy 1-arm DB overhead carry
:30 rest
30m med ball bear hug carry
:30 rest
:15 table hold
:30 rest
30m heavy Farmer’s walk
:90 rest
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