Bodyweight Strength
3 Rounds through – rotate every 90 seconds (18 minutes total):
1) PULL: 1st and 3rd rounds: 2×5 pull-ups; 2nd round: 2×5 chin-ups (all weighted, strict, or using challenging band)
2) PUSH: 2×5 dips (rings, bars, parallettes, or boxes – use assistance as needed)
3) CORE: 10-15 windshield wipers (scale: hanging knee raises w/ twist)
4) INVERT: Handstand walking practice OR 45-sec wall-facing handstand hold
Conditioning
As many calories rowed as possible in 10 minutes:
Row 500m
15 Push Press/Jerk (135/95)
Row 250m
10 Push Press/Jerk
Row 125m
5 Push Press/Jerk
Row until time is up
Score is total calories rowed.