Complete as many rounds as possible in 12 mins of:

Run, 200 m

10 Strict Pull-ups

Rest 2 mins before part 2…

Complete as many rounds as possible in 12 mins of:

Run, 200 m

20 Push-ups

Rest 2 mins before part 3…

Complete as many rounds as possible in 12 mins of:

Run, 200 m

30 Air Squats

TARGET SCORE
Target number of Rounds each set: 5-7 rounds
Minimum number of Rounds before scaling: 3 rounds

STIMULUS and GOALS
Notes: Stimulus is moderate pacing. Today’s workout is tight to fit into a 60-minute period, so get your classes straight into the warm up and be ready to go directly into the workout. Total time for the workout is 40 minutes.

This workout has two versions: bodyweight and vested (20#/14#). If Athletes have their own vest (or gym provides), they can go for it, but should only attempt it if they can keep their intensity up when adding the additional weight.