Accessory work

Every 2 minutes, for 18 minutes (3 sets each) if

Station 1 – Supine Ring Rows x 10-12 reps

Station 2 – Handstand Hold on a box or against the wall x 60 seconds

Station 3 – Hollow Hold x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Conditioning

Five rounds for max calories/reps of

30 seconds of Rowing

Rest 30 seconds

30 seconds of Jumping Lunges or stationary alternating reverse lunges

Rest 30 seconds

30 seconds of Assault Bike

Rest 30 seconds