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A. 10 minutes of skin-the-cat practice.

B. Every 3 minutes for 2 rounds:

Min 0-3: 40/30 calorie bike

Min 3-6: 20 overhead KB swings + 20-30 wall balls

Min 6-9: Row 500 m

Min 9-12: 15 chest-to-bar pull-ups + 15 ring push-ups (scale both movements as needed).

You are looking for roughly 2 minutes of work each round, so that you get some rest before the next station. If space is limited, start at different stations, but keep the order the same.