Accessory work

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

Station 1: Stationary Dips x 10-12 reps

Station 2: Find a version of a Handstand Hold that you can hold for 60 seconds

Station 3: L-Sit x 45-60 seconds (accumulated)

Conditioning

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Seated DB Presses

Minute 3 – Ring Rows

Minute 4 – 30-Second Front Leaning Rest on Rings or Plank Hold

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)