12 Pull Ups
21 Swings (M:55/W:35)
Here’s a treat – instead of 3 rounds, the norm, we will be doing 5 rounds. I want you to take a 3 round split though, if you can remember. I did this the other day using 500m rows in place of the run (harder in my opinion due to the full body taxation of the row). My 3 round time was 7’50”, just a few seconds shy of my 3 round PR with the 400m Run. However, the last 2 rounds were completed in almost as much time as it took me to do the first three rounds. That spells BRUTAL for anyone wondering what the big deal is. Those last two rounds were anaerobic hell!
Give this a go and if you have a rower, try it with 500m rows in place of the runs. Let me know what you think. GO!