Warm-up

3 Rounds:

100m Jog

3 pull-ups

6 push-ups

9 sit-ups

12 squats

MetCon:

5 Rounds For Time:

400m Run

10 Pull-ups

20 Push-ups

30 Sit-ups

40 Air Squats

*Pace Goal: 28:00-32:00

*long conditioning format, find a pace and try to stay consistent each round

*Run: should be 2:30 or less, adjust accordingly

Beginner: 200m/10/15/20/25 reps…ring rows, knees or hands elevated push-ups

Intermediate: Jumping/banded, knees or hands elevated push-ups

Advanced: as is

Sport: strict pull-ups