Front squat 8 x 3

• every 90 sec.
• start 75-80 % of  1RM
• increase or decrease
• no fails !

4 sets: every third minute

• 50 m 25+25m Prowler push
• 15 Kipping pull ups

In first sets unbroken pull-ups and working time 1 min – 1 min 15 sec.

Advanced: Prowler push light weight + 15 kipping pull ups

Intermediate: Prowler push no weights + 10 Kipping pull ups

Rookies: Prowler push no weights and shorter distance + 15-20 jumping pull ups

you can assault bike too fast 10-15 cals