Warm Up:3 Rounds200m Run8 Broad Jumps6 Push Ups6 WallballsWorkout:20 Minute Assault BikeEVERY 4 MINS (0:00-4:00-8:00-12:00-16:00)8 Chest To Bar Pull Ups INT-Pull Up Progression BEG-Ring Rows8 Box Jump Overs 24/20 BEG-Box Step Overs50ft Db Front Rack Lunge 50/35 INT-35/25 BEG-25/15-COACHES NOTES:On 3..2..1 Go… you will start with the 8 C2B Pull Up(or progression) and other movements,...Read More