Minute Drills w/30sec Rest/Transition
1st min = Max Strict Handstand Push-Ups Rest 30sec
2nd min = Max Cal Row or Assault Bike Rest 30sec
3rd min = Max Reps Strict Dips Rest 30sec
4th min = Max Double-Unders Rest 30sec
Rest 2min and Repeat starting at Min 1, but this time Kipping HSPU, Kipping Dips, all other moves stay the same.
2 Rounds For Time:
200m KettleBell Carry
20 Handstand Push-Ups RX+ Strict MRX 2/4″ rise
120 Double Unders
20 Dips (bar or ring) RX+ Ring Strict
200m Run or Row or 0.5km Assault Bike
20 Kettlebell Shoulder to 0verhead Left Arm 24/16 RX+ 32/24 MRX 20/12
20 Kettlebell Shoulder to Overhead Right Arm MRX 20/12kgs
Handstand Walk Development
100ft Handstand Walk or 10 Wall Walks
Box Circles in Pike Handstand Position circles total (2-4 each direction)
