Warm up: Athletic warm up then 2 rounds of 20 Jumping Jacks Rest 30 seconds
Assault Bike (or Rowing) x 30 seconds
Rest 30 seconds
Waiter + Farmer Carry x 40-50 yards per side
Rest 30-60 seconds Strength: Every 3 minutes, for 9 minutes (one set of each):
Station 1: 3 Minutes of Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2: 3 Minutes of Handstand hold practice
(use this time to accumulate time inverted and perfect your ability to balance)
Station 3: 3 Minutes of Ring Muscle-Up Skill Practice
(use resistant bands) Workout: 5 minutes of Run (AMAP) 4 minutes of Squats (AMAP) 3 minutes of DU (AMAP) 2 minutes of Box jumps (AMAP) 1 minute of DB bench press (AMAP) (25-30Kg/10-17Kg)