- 400M Run
- 15 Scapular Pull-Ups
- 20’ Quad w/Reach
- 20’ Knee to Inverted Toe Touch
- 20’ Hip Cradle
- 20’ Hamstring Scoops
- 20’E Lateral Skip
- 20’ A-Skip
- 10 No Push-Up Burpee + Pull-Up (Strict if possible)
For Time (w/Partner):
- 400M Run (Together)
- 80 Lateral Burpees Over Partner (One works, One performs Plank)
- 80 Pull-Ups (One works, One performs Dead Hang)
- 60 Lateral Burpees Over Partner
- 60 C2B Pull-Ups
- 40 Lateral Burpees Over Partner
- 40 Bar Muscle-Ups
* Level 3: RX
* Level 2: 60-40-20 Pull-Ups/C2B/Bar Muscle-Ups (Banded if necessary) (Burpees remain at same rep scheme)
* Level 1: Burpees OR No Push-Up Burpees (Not over partner), 60-40-20 Ring Rows/Pull-Ups/C2B (Banded if necessary)
* Goal: <30:00, Time Cap: 36:00
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :20E Rig Assisted Calf Stretch
Minute 4: :20E Twisted Cross