Complete four rounds:
60 sec Shuttle Run
1 - 15' Hopping Rope Climb
5 FL Pulls
5 Pullovers
notes:
1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.
2) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.
3) Move immediately from the Shuttle Runs to the Hopping Rope Climb. To perform a Hopping Rope Climb, simply grasp the rope and then pull strongly enough to hop upward with both hands at the same time. Do not use your legs. Keep the arms bent and do not attempt to change your grip during either the ascent or the descent. If you start the climb with the right hand on top, keep it there for the duration of the climb. On the next round, begin with the left hand on top.
4) If the Hopping Rope Climb is too challenging, substitute Clapping Pull-ups.
5) Move immediately from the Hopping Rope Climb to the FL Pulls.
6) Move immediately from the FL Pulls to the Pullovers.
7) You may rest 2-3 minutes between rounds.