FOR TIME
3 Chest to Bar Pull Ups
30 Double Unders
200 M Run
6 Chest to Bat Pull Ups
40 Double Unders
200 M Run
9 Chest to Bar Pull Ups
50 Double Unders
200 M Run
12 Chest to Bar Pull Ups
60 Double Unders
200 M Run
15 Chest to Bar Pull Ups
70 Double Unders
200 M Run
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Ascending reps as you become more and more fatigued are a great way to test your capacity. Coast on the runs and try to attack the pull ups and double under aggressively.
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SUGGESTED WARM UP
- Roll and mobilize feet/achilles/calves
- 200 M Run + 2 rounds of 5 Scap Pull Ups + 5 Scap Push Ups
- 10 Shoulder Pass Throughs + 10 Second Hang f/ Bar
- 200 M Run + 2 Rounds of 5 Pull Ups + 20 Double Unders
- Stretch / mobilize hamstrings and low back