Cash in…4x 200 30 sec rest…get faster every time
Basic & Performance

Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

10 Renegade Rows (2 push ups 2 rows)
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 Meter Run

Tabata: Sit ups
Tabata: Russian twists (KB)