Pull Ups
Band Assisted Pull Ups
or
Chin Grip Inverted Row
4 Sets of 150% of Pre-Test
(if you got over 20 on inverted row go pull ups at 50%)
5 Sets
1 Minute KB Hold 70/53
2 Rope Climbs
1 Minute Assault Bike
Rest 1 Minute Between Sets
Score Total Time and Total Bike Cals