Warm up
5 minute bike or row (remember calories)
30 second active hang
30/30 second split squat hold
Strength
1 minute max pull ups
Endurance
A B A B C
A-For time
Bike or row 1/2 the calories of your 5 minute number (from the warm up)
Try to beat 2 minutes
B-Every other minute x 3 rounds
Pull ups-70% of your 1 min max
30 seconds of hollow rocks
C-Repeat the warm up, goal is to beat your initial score
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