A.Every four minutes, for 16 minutes (4 sets):
1. Weighted Pull-Ups: 1-2 reps
At the top of the next minute…
2. 30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
3. 20 Walking Lunges with Overhead Plate Carry (45/25 lbs)
+
For Time:
10 Renegade Rows
20 Calorie on AirDyne
30 Kettlebell Swings 70/53
400 Meter Run
THE FITNESS COALITION 