A.
Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible:
400 Meter Shuttle Run
15 Burpees
15 Strict Handstand Push-Ups or L-Seated DB Presses
15 Strict Pull-Ups
15 Strict Ring Dips
B.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4 second negative
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
