2 ROUNDS
200m Run @ Mod Pace
10/10 Leg Swings
10 Scap Pull-Ups
:30 Hollow Hold

Into…

2 ROUNDS
100m Run @ Hard Pace
10 Straight Leg Sit-Ups
10 Banded Pull Aparts
10 Banded Face Pulls

3 SETS
12-15 PVC Banded Lat Push-Downs
5-7 Wide Grip Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

3 SETS
ON AN 8:00 RUNNING CLOCK...
400m Run
30 Weighted Sit-Ups*
20 Pull-Ups
400m Run

-Rest the Remainder of the Set-

*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.

(Score is Slowest Set for Time)