A.
Three sets of:
Back Squats x 6-8 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B.
Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups
A. Need to get some rings :).
Sub’d strict pull-ups for Ring Rows. Wore me out.
B. Worn out after 2 rounds @ 6:00
Good sub! You can always throw in some other sort of horizontal puling as well i.e. barbell rows, dumbbell rows, landmine rows, etc.