4 Rounds
300 Meter Run
5 Strict Pull ups
(banded strict pull ups, inverted row, ring row)
200 Meter Run
10 Push-Ups
100 Meter Run
15 Burpees to Target
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Part 1 Front Squats 4 x 5 Part 2 For Time 50 Double Unders/Singles, 50 AbMat Sit-ups/Other Core 18 DB Front Squats/Goblet 40 Double Unders, 40 AbMat Sit-ups 15 DB Front Squats/Goblet 30 Double Unders,
5 Rounds 400m Run/500m Row/1200m Bike 6 Strict Pull-ups/12 BOR/12 Banded Lat Pull Downs 400m Run/500m Row/1200m Bike 15 Push-ups
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