Endurance
5 x 1 minute Row for Max Meters – All out effort
- Rest 2 minutes between sets
Conditioning
In 12 minutes, continue as far up the ladder as possible:
- 3 Pull-ups
- 3 Over the Box Jumps (24″/20″)
- 6 Pull-ups
- 6 Over the Box Jumps
- 9 Pull-ups
- 9 Over-the-Box Jumps
- 12 Pull-ups
- 12 Over the Box Jumps…