A. Warm-up
5-10 mins of running drills.
Agility ladder, run-throughs, short sprints.
Followed by…
3 Sets of:
Scapular Pull-Ups x 10
Plank Shoulder Taps x 15
Mountain Climbers x 20
B. For time:
- 1200 Meter Run
- 40 Burpees to Target (touch your pull-up bar)
- 40 Pull-Ups
- 800 Meter Run
- 20 Burpees to Target
- 20 Chest-to-Bar Pull-Ups
- 400 Meter Run
- 10 Burpees to Target
- 10 Bar Muscle-Ups
Scale bar muscle ups to 20 normal pull-ups
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