Weighted Pull-up 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Death By Sprint
With a continuously running clock perform:
Sprint 20 m in the first 1 min,
Sprint 40 m in the second 1 min
Sprint 60 m in the third 1 min
...
Continuing this for as long as you are able.
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