4 rounds
33 cals men / 25 cals women on assault bike
400m run
2 minutes rest between rounds.
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 reps of:
Deadlifts @ AHAP (As Heavy As Possible)
Strict Pull-ups or Chin-ups or mix it up
* 15 x Cal Row Between Each Set (150 in total) *
The set of 10 should be heavy but unbroken.