Tuesday July 26th 2016

Warmup:
Three Steady Rounds:
Row 250m
10 Inchworm Pushups
10 Assisted Dips (Focus on Range of Motion)

A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Supinated-Grip Pull-Ups

Rest 4 minutes, and then…

B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips
15 Box Jump-Overs (24″/20″)

Rest 4 minutes, and then…

C.
Complete as many calories as possible in 4 minutes of:
Concept 2 Rower or Assault Bike

Boom Lite:
Same as above, modify as needed