5 Minute Squat Hold, 4 Minute HS Hold, 3 Minute Hang from Pull-Up Bar, 2 Minute Hollow Hold

*Penalties: Squat - 10 pushups, HS - 10 hanging knee raises, Pull-up: 10 KB swings (44), hollow hold: 10 walking lunges

 

Notes: So the 5-4-3 and 2 minute windows are all static holds in which you have to accumulate the designated time per exercise. The squat hold will involve you sitting at the bottom of the air squat. Hands off the legs, and you have to be in an active position, no slouching, no rounding the back. This was pretty bad. The squat was done in two sets, but handstands took 5 and dead hang took 7. My grip was fried by the end of this workout.