Complete as many rounds as possible in 12 mins of:

Run, 200 m

10 Strict Pull-ups

Rest 2 mins before part 2…

STIMULUS and GOALS
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.

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