2 ROUNDS
100m Run
10/10 Leg Swings
10 Scap Pull-Ups
10 Scap Push-Ups

Into…

2 ROUNDS
200m Run
12 Alt. V-Ups
8 Knee Push-Ups
12 Up-Downs

5 SETS
ON A 3:00 RUNNING CLOCK...
200m Run
12 Toes to Bar*
Max Hand Release Push-Ups in Time Remaining...

-Rest 1:00 b/t Sets-

*Weight Vest Optional

(Score is Reps)

3 SETS FOR QUALITY
8/8 SA Bent Over Row*
16 Alt. DB Slides

*Supported on Bench or Ball

-Rest as needed b/t Sets-

(Score is Weight)