Complete four rounds:
60 sec Shuttle Run
5 Hopping Pull-ups with Toe Touch
5 Naners
5 Front Pulls
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 Pull-ups with Toe Touch. Perform these by performing a hopping pull-up and leg lift simultaneously. At the top of the movement when exploding upward, reach over the bar to touch the toes at the top of the leg lift.
4) If the Hopping Pull-ups with Toe Touch are too challenging, substitute Clapping Pull-ups.
5) Move immediately from the Hopping Pull-ups with Toe Touch to the Naners.
6) Move immediately from the Naners to the Front Pulls. Adjust the body position used on the Front Pulls if necessary.
7) You may rest 2-3 minutes between rounds.