15min running clock 0-1 min air squats 1-3 min back extensions 3-6 min push ups 6-10 min du’s (sub is tuck jumps) 10-15 min pull ups 15 min 400m sprint **max reps**
400m run max reps of one of the following: muscle ups (rings or bar) c2b pull ups pull ups ring rows **pick based on skill level.. Once the athlete lets go must run again 5rds
