03.01.2026

40 MINUTE RUNNING CLOCK (NO REST BETWEEN ROUNDS)

ROUND 1 (WARM UP, EASY)
3 STRICT PULLUPS + 10 PUSH UPS
3 S.PULL UPS + 10 GHD SIT UPS
*5:00 ASSAULT BIKE AFTER AMRAP @50 RPM

ROUND 2
3 STRICT PULLUPS + 10 PUSH UPS
3 S.PULL UPS + 10 GHD SIT UPS
*5:00 ASSAULT BIKE AFTER AMRAP @60 RPM

ROUND 3
3 STRICT PULLUPS + 10 PUSH UPS
3 S.PULL UPS + 10 GHD SIT UPS
*5:00 ASSAULT BIKE AFTER AMRAP @70 RPM

ROUND 4 (COOL DOWN, EASY)
3 STRICT PULLUPS + 10 PUSH UPS
3 S.PULL UPS + 10 ABMAT SIT UPS
*5:00 ASSAULT BIKE AFTER AMRAP @50 RPM