1 mile Bike
Rest as needed.
20 inch Box jump, 50 reps.
Rest as needed.
20 pound Wallball, 50 shots
Rest as needed.
Jumping pull-ups, 100 reps.
Notes:
1. Add time from all four efforts.
2. Jumping pull-ups are performed starting with about fifteen to twenty
degrees of flexion in the arm and then jump to chin over bar.