Complete as many rounds as possible in 15 mins of:

Bike Erg, 1000 m

2 Rope Climbs, 15 ft

Bike Erg / 30/24 Assault Bike Calories

STIMULUS and GOALS
Stimulus for todays workout is moderate-steady pacing.

4 rounds for quality of:

10 Strict Pull-ups

12 Lat Pull Downs, pick load

12 Dumbbell Bent Over Rows, pick load

10 Barbell Skull Crushers, pick load

* Rest 3 mins

Strict Pull-ups- use band to maintain quality if needed
Lat Pull Downs- moderate weight; maintain quality
Dumbbell Bent Over Rows- moderate weight; maintain quality
Barbell Skull Crushers- moderate weight; maintain quality