ATHLETE

A. HSPU and Ring Dip Skill Work

B. “JT’s on the Road”
21 Handstand Pushups, 21 Ring Dips, 21 Pushups
30/20 (30 Men/20 Women) Calorie Bike or 400m Run
15 Handstand Pushups, 15 Ring Dips, 15 Pushups
30/20 Calorie Bike or 400m Run
9 Handstand Pushups, 9 Ring Dips, 9 Pushups
30/20 Calorie Bike or 400m Run

COMPETITOR 

A. “JT’s on a Boat”
21 HSPU
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
21 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
21 Calorie Row

 B. Crossover Symmetry Recovery Protocol