5 rounds, each round for time, of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

* Rest 3 mins between each round. Do not include your rest when logging.

Target time each set: 3:30-4:30 minutes
Time cap each set: 6 minutes
Overall time cap: 42 minutes

Today’s workout calls for a moderate-aggressive pace with consistency across sets. Athletes need to be smart through the first two movements and then ramp up for the final 2. There is a good amount of volume within, so adjust accordingly and approach the workout to match the athlete’s ability. Scale sets or reps down to fit athletes skill level.

This is a good old-fashioned CrossFit workout, so you know it will hurt a bit. Enjoy the rest, and shake out your arms.