1) Strict Pull Ups- 15-10-5-5-5.

“Free Fall”

AMRAP 20:

200 Meter Run

20/14 Calorie Row

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)

In this chipper style workout, athletes will work through two cardio movements and two weighted movements. The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, complete the following: 14/10 Calorie Assault Bike.