Strength: Strict Chinups

12-10-8-8

*Sets are every 2:00

*Scale by adding 1 Band or using inverted barbell rows in the rig (rows have a 22X2 Tempo)

Conditioning: Bike Sprints

Teams of 3:

For Time (20 Min Cap)

4 sets each

20/15 Cals

*1 Person works while the others rest/recover

*Go hard on each interval… not 100% (cuz you’ll perish.. but don’t be loafin)