30 April 2015
Sprint Starts starting from different positions
Strength
L1-3×10 Banded Pullups
L2-Emom 5 3-5 Pullups
L3-Emom 5 2 Muscle ups
EMOM-14
Min 1 Calorie Row
Min 2 1 Burpee with 2 pushups at bottom 1 of those is 1 rep 10 reps
On Ramp: 30 seconds for max cals on odd minutes
L1: 8/6 cal on odd minutes, 10 burpee/double push up until failure then AMRAP in even mins
L2: 10/8 cal on odd minutes, “
L3: 12/10 cal on odd minutes