Strict Pull Ups
5 Sets of 5-10 reps

Kipping Pull Ups
5 Sets of Max Reps

then:

Mini Tabata Mash Up
Burpees
Squats
Sit ups20 seconds of work followed by 10 seconds rest repeated 8 times.
One minute rest after each exercise.
Score for each is your lowest amount of reps completed in the 8 sets.

Finisher:
400m Farmers Walk for time (2x16kg/2x24kg)

Post scores and times to comments.

 
Congratulations to Loz who competed in her first ever comp on the weekend... SMASHED IT!!

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