3 rounds, each round for time, of:
10 Strict Pull-ups
20 Alternating Goblet Box Step-ups, 53/35 lbs, 24/20 in
30/25 Bike Calories
100′ Farmer Carry, 53/35 lbs
150 DU’s
*Rest 2 mins between each round.
Goal: Consistent effort on all rounds and sub 7 mins each round.

Post Work
Pec Stretch – :60-90 sec
Couch Stretch – 2 min/side
Banded Lat Stretch – :60 sec/side
Adductor Stretch – :90 sec