A. Pull-up strength:
- 4 max effort sets of strict pull-ups with a 2 second pause at the top and bottom of each rep (scale to foot assisted ring pull-ups)
- 4 max effort sets of supinated body rows (no tempo)
B. 4 rounds for time of:
10 reps of sandbag (or D-ball) ground to over the shoulder
15 sandbag/D-ball squats
Run 400 m.