Warm up–
Run 400m
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
Mins 0:00-8:00
21-15-9
Pull ups
Burpees
rest 2 mins
Mins 10:00-20:00
3 Rounds
10 C2B pull ups
12 Burpees
15 Box jumps (24″/20″)
rest 2 mins
Mins 22:00-30:00
5 muscle ups
100m sprint
4 muscle ups
100m sprint
3 muscle ups
100m sprint
2 muscle ups
100m sprint
1 muscle up