2 Rounds For Time:

200 Meter Run

26 Hand Release Push-ups

200 Meter Run

26 Pull Ups

200 Meter Run

26 Butterfly Sit-ups

200 Meter Run

26 Burpees

200 Meter Run

26 Air Squats

200 Meter Run

26 Box Jumps (24/20)

Treat these runs as recovery sections, and attack the 26 reps of movement sets with intensity!


Scaling Options:

Run -> 250M Row

Pull ups -> Buddha Pull ups

Video courtesy of NotKrisRoe

Sit Up -> Feet anchored

Box height -> 20/16 -> as needed


Cool Down:

Calf stretch on rig – 30 sec per side


Iron Cross/Scorpion – 30 sec hold per side

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