3 Intervals, each for time of:
1 Rope Climb, 15 ft.
:30 Plank Hold, R-side
1 Rope Climb, 15 ft.
:30 Plank Hold, L-side
1 Rope Climb, 15 ft.
:60 Plank Hold
1200m Air Bike
1:1 to 1:2 work-to-rest ratio
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MODIFIED:
R1: 09:31
R2: 08:59
R3: 09:46
3 Intervals, each for time of:
5 Strict Chin-up
5 Knee to Elbow
:30 Plank Hold, R-side
5 Strict Chin-up
5 Knee to Elbow
:30 Plank Hold, L-side
5 Strict Chin-up
5 Knee to Elbow
:60 Plank Hold
1200m Rowing Machine
1:1 work-to-rest ratio