A.
– Run 1 mile *
-rest 5 minutes-
Then…
B. 21-15-9 *
-Chest to bar pull-ups
-Clapping push-ups
-Ring dips
-rest 5 minutes-
C.
-Run 1 mile *
Record all times for above. Three separate scores.
* Option to scale run to 1600m row or 150 cal airdyne according to comfort level with dark, rain etc.
*Option to scale part b. In terms of scaling movement and reps to 15-12-9