Thursday April 19th


Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 3 ascents

Station 2 – Freestanding Handstand Hold Work

(or use a wall/partner to assist to learn balance points and accumulate time upside down)

Station 3 – 20 Abmat Sit-Ups


3RFT max reps/calories of:

3 Minutes of Assault Bike (Calories)

2 Minutes of Burpee Box Jump or Step-Overs

1 Minute of Strict Supinated-Grip Pull-Ups

Rest 3 minutes