Thursday 6/16/16

Performance

A. Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Roll to Candlestick x 10 reps or Roll to Pistol

Station 2 – 5-second Eccentric Descent HSPU’s or 30 seconds for Max Reps of Strict HSPU’s

Station 3 – 60 seconds of Supine GHD Straight Body Hold

Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups or Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

*3 people in a group

 

B. Three sets for max reps of:

60sec of Burpees

– Rest 60 seconds

60sec of Box Jump or Step-Overs

– Rest 60 seconds

60sec of Dumbbell Plank Rows (hold push-up position, row left, row right…repeat)

– Rest 60 seconds

60 seconds of Toes to Bar

– Rest 60 seconds