Block 1: 14 mins

Complete 40 strict pull-ups broken up however you need necessary. This can be done with bands, an assisted machine or even a partner to help. When done, use the remaining time to row for calories. Every time you hit a multiple of 10 (20, 30, 40) complete 5 reps and continue rowing.

Block 2: 12 mins

Complete 30 strict pull-ups broken up however you need necessary. This can be done with bands, an assisted machine or even a partner to help. When done, use the remaining time to bike for calories. Every time you hit a multiple of 7 complete 4 or 8 reps and continue biking.

Block 3: 8 mins

Complete 20 strict pull-ups broken up however you need necessary. This can be done with bands, an assisted machine or even a partner to help. When done, use the remaining time to complete low rows for reps. Every time 8 reps, take :30 to rest then continue.

Block 4: 6 mins

Complete 10 strict pull-ups broken up however you need necessary. This can be done with bands, an assisted machine or even a partner to help. When done, use the remaining time to go for either a distance jog or a ruck. (Ruck is a walk or a run with some form of weighted vest, ball, backpack etc.)