Warm-Up.
Full Body CARs Routine

Followed by…

Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Then…

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)

B.
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – Strict Pull-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

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Maciej Krawczyk
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Maciej Krawczyk

A. Done
B.
Row 19, 16, 15, 15
L-S DB Press 15, 12, 11, 11
PU 11, 10, 9, 10
FLRoR 30 sec