1 set:2:00 bike, row, ski, or jog1 set::30 band pull-aparts10 inch worm + push-up10 ring rows:15-:30 handstand hold5-10 ring rows10 push-ups:30 band pull-aparts– Rest :10 between movements.
Handstand push and Ring Dip prep:
Mini round:
3 handstand pushups
3 ring dips
3 pushups
Intermediate: 15-12-9
Beginner: Pike pushups, box dips and knee pushups
5 sets for max-calories:3:00 Air bike– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.– Build stamina and conditioning.– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.– Keep your chest high and push/pull with your arms and legs.– Substitutions: Echo Bike, Assault Bike, C2 Bike, Ski erg, row, run.