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A. Find your 1 rep max weighted pull-up. Skip this if you are not able to do weighted pull-ups yet.

B. 3×3 weighted pull-ups at 50% of A weight. If you’re not doing weighted pull-ups, do 3 max effort sets of pull-ups OR 3-5 slow negatives.

C. 4×400 m run, rest 2 minutes between runs.