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