50 Pull Ups

Must be done within 30 seconds of work, 30 seconds of rest. So, if you can do 20 pull ups in 30 seconds, you will complete your 50 in 2:15, minus total rest time.


5 Deck Squat/Burpee  25#/15#

10 Box Jumps  24"/20"

5 times.

"AirDyne Tailpipe"

60 seconds on AirDyne

KB Rack Holds  2 @ 53#/2 @ 35#

3 times each partner.

Post times.

Coaching Tips:  Scale load and movement to match your current fitness level.  Get as many reps as possible in the 30 seconds of work as you can. Also, get the 50 reps in as few as rounds as possible.  Use a 25#/15# plate to perform the deck squat, then put the weight flat on the ground in front of you while you perform the burpee. Pick the plate back up as you finish the burpee and take it back down with you for your next rep of the deck squat.