Every 3 mins for 21 mins do:
Run, 400 m
12 Chest-to-bar Pull-ups
MODIFICATIONS
400M Run
-Reduce Distance
-400m Ski
-300m Air Run
-500m Row
-1000m bike
Chest to Bar Pull-Ups
-Reduce Reps
-8 Strict Chest to Bar Pull ups
-Banded Chest to Bar Pull ups
-Pull-Ups
-Alternating Dumbbell Plank Rows
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