Take 10-15 min to practice one of the following:

Bar Muscle Ups
Handstand Walks

Complete as many rounds as possible in 10 mins of:

5 Bar Muscle-ups

25 Crossover Single Unders

Kettlebell Walking Lunge, 53/35 lbs, 50 ft

Rest 5 mins before part 2…

Target number of reps each set:
Set 1: 200+ Reps (Through 5 rounds)
Set 2: 400+ Reps (Through 5 rounds)
Minimum number of reps before scaling:
Set 1: 140 Reps (Into the lunge on 3rd round)
Set 2: 240 Reps (3rd round)

Stimulus is moderate intensity across both workouts. Proper pacing through the jump rope and lunges will allow for strong efforts when returning to the pull-up bar and handstand walk. Distance on the handstand is meant to be short to allow athletes to stay consistent and build capacity.

A lot of skill in this workout. Ensure athletes adjust/scale as needed to keep the intended stimulus.

Complete as many rounds as possible in 10 mins of:

60 Single Unders

Handstand Walk, 15 ft

15 Kettlebell Swings, 53/35 lbs

Handstand Walk, 15 ft