Skills and muscle endurance challenge…



Every 1:30 for 6 total rounds (3 each):

ODD – Frogstand Holds, Wall Walks + Leans and/or WALL FACING Handstand Push Ups (:45 of work)

EVEN – Dragonflys, Front Lever Tuck Holds (:10-:15)(:45 of work)



30/40 Toes 2 Bar (Straight Leg Raises or Knee Raises)

50 Barbell Thrusters (65/95#)(Scale to 35-53/65-85#)

60 Calories on the Rower or Bike (Row Preferred)

* 2 rounds for consistent T2B & Thruster break ups and round times

(25:00 cap)


Choose to break up the T2B and Thrusters into sets of 3s, 4s, 5s, 6s, 8s or 10s, but you MUST keep the same break up the entire time on round 1 AND on round 2 also…


You goal is to keep your break up consistent across the ENTIRE workout on this one…

Justin VanBeek

Written by: Justin VanBeek

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