Mixed Aerobic Endurance
Today's Context
A. Rope Climb/HS/Hollow
Rope Climb/HS/Hollow
Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Hollow Hold – 1 minScoring: Not Scored
B. Row/KB Swing/HSPU
Row/KB Swing/HSPU
Every 4 mins x 5 (for 20 mins) do:
15 Heavy Strict Press/Handstand Push-ups
30 Kettlebell Swings
Row 250 m/Run 200m/Bike 500mScoring: Not Scored