Works like the song… 1 Rope Climb + 1 Rope Climb, 2 Muscle-Ups + 1 Rope Climb, 2 Muscle-Ups, 3 Handstand Push-Up + … until you get to 12.
1- Rope Climb
2- Muscle-Ups (4 Dips)
3- Handstand Push-Up (DB Strict Press)
4- Hang Squat Snatch 95/65
5-Knee-to-Elbow
6-Speed Skaters
7-SDHP(53/35)
8-Burpees
9- Pull-Ups
10-Front Squat 95/65
11- V-Ups
12- OH Walking Lunge (45/25 –each leg 24 total)
40 minute cap.
