A. 7 Sets of:

5 Tosses + 5 Broad Jumps :20s Rest

B. 2 Sets of:

3 Narrow Grip Bench Press + 3 Grip Bench Press + 3 Wide Grip Bench Press and repeat till failure, in total 20+ reps on both sets.

C. For time:

12cal Assault Bike

12 Pull-Ups/Jumping Pull-Ups

9cal Assault Bike

9 Pull-Ups/Jumping Pull-Ups

6cal Assault Bike

6 Pull-Ups/Jumping Pull-Ups

Time Cap: 3:00min. This is meant to be a sprint.