Tuesday Sep 24th

Use one running clock for all pieces.

Part A (On the 0:00): Bike + Strict Handstand Push-ups

Part B (On the 15:00): GHD Sit-ups + Handstand Walk

Part C (On the 35:00): Running + Lateral Bar Burpees

"Pineapple Express" Part A (On the 0:00)

For Time (12 Minute Cap):

50/35 Calorie Assault Bike

50 Strict Handstand Push-ups

"Pineapple Express" Part B (On the 15:00)

For Time (12 Minute Cap):

21 Toes to bar (or 35 GHD Sit-ups)

100' Handstand Walk

15 toes to bar or (25 GHD Sit-ups)

75' Handstand Walk

9 toes to bar or (15 GHD Sit-ups)

50' Handstand Walk

"Pineapple Express" Part C (On the 35:00)

3 Rounds: 12 minute time cap

400 Meter Run

21 Lateral Barbell Burpees


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