3 rounds in Pushup position, rest 1 minute between rounds
- 10 x Bird Dogs (total)
- 10 x Shoulder Taps (total)
- 10 x Dynamics Planks (up-down is one rep)
- 10 x Plank Rotations (total)
- 50 x Mountain Climbers (total)
Then every 3 minutes for 6 minutes (2 rounds)
- Max Effort Unbroken Strict Pullups
Then run 5k
Results: Pullups 11 – 7.