Every 3 minutes, for 12 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice
(work on regular, work on legless, work on L-seated legless rope climbs)
Station 2 – 3 Minutes of Handstand
( accumulate time inverted and perfect your ability to balance)
Two sets for max reps:
2 Minutes of Rope Climbs
2 Minutes of Kettlebell Swings (53/35 lbs)
2 Minutes of Ring Dips