For quality, every 90 seconds for 18 minutes ( 6 rounds total ) do each set (90 seconds per set):
- Set 1 – 5 x L-Hang Pullups
- Set 2 – 5 x Handstand Pushups
Then do AMRAP in 20 minutes of:
- Row 320m
- 8 x Toes to Bar
- 16 x Overhead Reverse Lunges with 20kg Plate (8 per leg)
Results: Rowing distance is a result of my rower only providing distances in 0.1 mile increments so 320m is 0.2 miles :-p. For the metcon did 5 rounds plus 320m row.