CROSSCIRCUIT

7min ON / 2min OFF:
Station 1
8 rounds of Bike:
10sec. FAST
20sec. RECOVERY PACE
Rest 60sec.
2min row EASY

Station 2
Build up a heavy set of 4 Deadlifts

Station 3
AMRAP in 7min of:
Buy-in: 1min Handstand Hold
Then AMRAP of:
20 Air Squats
15 DB-Snatches
10 Dips between 2 Boxes

Station 4
EMOM for 7min of:
Odd: 4 (weighted) Chin-ups
Even: 15sec. Dip Support Hold + 15sec. Bottom Dip Hold

Station 5
12 rounds of Tabata:
1) Hollow Hold
2) Superman Hold
3) Hollow Rocks
4) Superman Rocks