0-4 min
run 400m
max box jumps
rest 1 min
5-9 min
run 400m
max ring dips
rest 1 min
10-14 min
run 400m
max HR pushups
rest 1 min
15-19 min
run 400m
max hollow rocks
**score is total reps**
0-4 min
run 400m
max box jumps
rest 1 min
5-9 min
run 400m
max ring dips
rest 1 min
10-14 min
run 400m
max HR pushups
rest 1 min
15-19 min
run 400m
max hollow rocks
**score is total reps**
