Workout of the Day

A.

Two sets of:

60 Seconds of Muscle-Ups

Rest 60 seconds

60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)

Rest 60 seconds

60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)

Rest 60 seconds

60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups

Rest 60 seconds

60 Seconds of L-Sit Hold

(try to accumulate 30-40 seconds within the minute)

Rest 60 seconds

B.

Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar

Minute 2 – 30 seconds of Rowing for Calories

Minute 3 – 30 seconds of Ring Dips

C.

Three sets of:

Reverse Snow Angels x 20 reps

Rest 30 seconds

Hollow Hold x 60 seconds

Rest 30 seconds