Warm-Up:
400m
Strength:
3 Rounds of:
12 Pendlay Rows
12 Wide Grip Pull-Ups
12 Straight arm Band Pull downs
12 Reverse DB Flyes laying on stomach
12 Seated Bent-Over Rear Delt Raise
Metcon:
1 Min in and out deadlift taps
1 Min inch worms with pushups
1 Min air squats
1 Min situps
Run 200m
Rest 1 min (if you get back in time)
*Repeat
