Wednesday:
Warmup:
15 Burpees
15 Band Pull-aparts
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)
B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Burpees
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.
Boom Lite:
Same as above
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