Mixed Aerobic Endurance
Today's Context
A. Rope Climb/HS/Tuck
Rope Climb/HS/Tuck
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit – 1 minScoring: Not Scored
B. Row/KB Swing/HSPU
Row/KB Swing/HSPU
Every 6 mins for 24 mins do:
15 Heavy Strict Press/Handstand Push-ups
30 Kettlebell Swings
Row 500 m/Run 400m/Bike 1000m
5min CutOffScoring: Not Scored