Warm-Up
Two sets of:
200 Meter Run
Slider Seal Walk x 25ft forwards, 25ft backwards
Two sets of:
Dive-Bomber Push-Up x 5 reps
Hollow Hold x 30 seconds
A.
Against a 4-minute running clock…
400 Meter Run
25 Goblet Squats (24/16 kg)
Max Reps of Pull Ups
Rest 2 minutes, and repeat for a total of six (6) sets. Post the number of pull-ups achieved in each set, then sum them for your overall score.