Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups (pullups/dips or MU practice)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
Careful with the first box jump after the bike!
Do a couple air squats and practice jumps.