Warm up
“Tabata”
Plank Hold
Hanging Knee Raise hold
then
1:00 Bike
10 Push Ups
10 Box Jumps
10 Kip Swings
10 Light Dumbbell Snatches
Metcon
For Time:
30/25 Calorie Bike
30 Alternating Arm Dumbbell Snatches (50/30#)
30 Toes to Bar
30 Handstand Push Ups
30 Box Jump Overs (24/20”)
30 Bar Muscle Ups
Cash out
50 V up or sit up
then (choose one)
3 x 5 Negative HSPU
3 x 50’ handstand walk
3 x 1:00 Handstand hold