Aerobic Power Endurance, oh my!



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

Odd – Wall Walks, Wall Facing Handstand “Leans” & Wall Facing Handstand Push Ups (:45 of work)

Even – Dragonflys and Front Levert Tucks on the Pull Up Bar (:45 of work)



3/5 Burpee Muscle Ups

10 Russian KB Swings (53/70#)

150m Run

* 7:00 of work, 2:00 of rest, 7:00 of work, 2:00 of rest, 7:00 of work

* Goal is to have even workloads for each 7:00 work period


Scale muscle ups to burpee CTB, burpee chin above or burpee jumping bar muscle ups for 5 reps…

Justin VanBeek

Written by: Justin VanBeek

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