Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side

Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds Hold in Support on Rings + 10 seconds Hold in Catch on Rings
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)


“Beach Muscles”
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)

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July 20, 2019 2:41 pm


6 sup pull-ups strict
8 ring dip strict
12 push-ups
16 air squats
30s rest



Mike Slagle
Mike Slagle
July 20, 2019 7:46 am


I split the 20 rounds with my wife. I ran 800m. She didn’t run due to an injury.

Runs were: 3:28, 3:15

I also subbed 44 lb tricep extensions for the ring dips. I’d still be working through that volume!

This was a fun one and I’m glad I got it in now before the hottest day of the year so far for us.

Enjoy the weekend!

Joseph Butler
Joseph Butler
July 20, 2019 2:56 am

Went with… took 22:30
800 m row
7 rounds
6 sup grip pull
8 dips between boxes (dropped to 6 last 2 rds)
12 push ups
16 air squat
800 meter row
Dips and push ups were falling apart so called it at 7 rds

Every 1:20 for 5 rounds
13 cals air Dyne

Mike Slagle
Mike Slagle
July 20, 2019 7:47 am
Reply to  Joseph Butler

Good work Joseph! We all need to keep tabs on how we are feeling and know when to say when.

Joseph Butler
Joseph Butler
July 20, 2019 7:57 am
Reply to  Mike Slagle

Thanks Mike. Nice job also. Like the sub for the dips. Definitely a daunting number of ring dips prescribed. Must of had my morning fog in effect as I read it as a row not a run.. have a good weekend

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