3rds – :45sec ON/:45sec OFF

Max Strict Ring Dips (3sec pause at top of each)

Max Strict Pull-ups (2sec pause at top of each)

Max Push-ups (3sec pause just off floor, each rep)

Then,

PICK ONE! 

1 Mile Run for time

2k Row for time

10 minutes max calories on AD

“Strength and growth come only through continuous effort and struggle.” -Napoleon Hill