For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Beginners: Scale ring dips and push-ups, and sub push press for handstand push-ups.
Intermdiate: Scale ring dips and push-ups as needed, and use a band for the handstand push-ups.
Click here if you think this looks too hard
Happy Birthday, Tim! Today, Tim turns the big 3-0.
