DSC_0014

Pull-ups
Choose A, B, or C
A. 6-8 x 4; rest 2 min between efforts, if 8 is easy add weight and lower the reps to the blow scheme of 3-5 x 6 sets)
B. 3-5 x 6; rest 2 min between efforts
C. 1-2 x 8 rest 1 min between efforts(if 1-2 is tough you may use a partner to assist you with the pull-up)
6 rounds
Row 250
15 kbs
Run 100 meters
Rest 2 min between rounds

Weight choices:
KBS – 70/53, 53/35, 45/25, 35/15