Complete as many rounds as possible in 12 mins of:
6 Shuttle Runs, 50 ft
12 Chest-to-bar Pull-ups
24 Double Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
Shuttle Runs- 25 ft down and back.
Intended Stimulus
✔ 3-6 rounds.
✔ Shuttle runs in under 1:00; continuous movement.
✔ Chest-to-bar pull-ups in 1-2 sets.
✔ Dumbbell step-ups in 2 sets or fewer.
Movement Scaling Options
Shuttle run | Volume, no touch, machine substitutions
Chest-to-bar pull-up | Reps, chin-over-bar pull-up, jumping chest-to-bar pull-up, jumping pull-up, foot-assisted pull-up, banded pull-up, ring row
Double-dumbbell step-up | Reps, load, height, unweighted step-up
3 rounds for quality of:
10 Hip Extensions
10 Banded Pull Aparts
Hip Extensions / Plate Good Mornings
Stretching & Campfire
Stretching
1:00 banded shoulder stretch/side
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