ON A 7:00 RUNNING CLOCK…
400m Run

Into..

AMRAP in Remaining Time..
10 Scap Pull-Ups
8 Box Step-Ups
6 Walking Lunges w/ Twist
4 Perfect Kip Swings
10 Sit-Ups

3 SETS FOR QUALITY
:45 Bike (Moderate)*
5-8 Strict Tempo Pull-Ups (1111)
:45 Hollow Hold or Tuck Hold

*Increase pace each set.

-1:00 Walking Rest b/t Sets-

(No Measure)

FOR TIME
21-15-9
Cal Bike*
Pull-Ups**

-Rest 1:30-

50 Back Rack Lunges (135/95)|(95/65)

-Rest 1:30-

9-15-21
Cal Bike*
Box Jump Over (24/20)

*18-12-9 Alternate Calories
**Option for Strict Pull-Ups

(Score is Total Time)

KG BB: (60/42.5)|(42.5/30)

FOR RECOVERY
5:00 Foam Roll Lats + Hamstrings

(No Measure)