Every 90 seconds for 15 minutes alternate between
- Odd 90 seconds – 4-6 x Handstand Pushups (work on full range of motion)
- Even 90 seconds – 6-8 x Supinated Grip Pullups
Then do 3 rounds for max reps of
- 60 seconds Kettlebell Swings
- 60 seconds Double Unders
- 60 seconds Push Press @ 65lbs
- 60 seconds Sandbag Thrusters
- 60 seconds Row
- Rest 60 seconds
Results: For the metcon did 134/145/125 reps.