1776 Meter Run
Then
7 Rounds
4 Weighted Strict Pull Ups
20 Lunges
25 Sit Ups

MAx: no weight
MVx: banded strict pull ups (or 8 ring rows), 15 squats, 15 sit ups

GOALS + GUIDANCE: This workout begins with a 1776 meter run (10 min or less), then is followed by 7 rounds of strict pull ups, lunges and sit ups. The run should be at a steady pace so you have enough energy for the work ahead. Keep strict pull-ups controlled and unbroken if possible, the lunges should be smooth and unbroken, and for the sit ups maintain a consistent pace. Target 21 minutes.