One set of:
Row x 3 minutes at conversational pace

Followed by…

Two sets of:
Slider Seal Walk x 25 feet forwards, 25 feet backwards
V-Up x 10 reps
Air Squat x 10 reps

Followed by…

Two sets of:
Kip Swing x 10 reps
Pike Handstand Push-up x 10 reps



Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Knees to Elbows or Hanging Leg Raises
12 Goblet Squats
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Inline Feedbacks
View all comments