Saturday 23.05.20

1 mile run
100 pull ups
200 press ups
300 squats
1 mile run

Scale option 1:
1200m run
75 pull ups
150 press ups
200 squats
1200m run

Scale option 2:
800m run
50 Pull-Ups
100 press ups
150 squats
800m run

If you can’t run:
Row 2000/1600m
Assault bike 100/70cal
Erg bike 4000/3200m

Row 1500/1200m
Assault bike 70/50 cal
Erg bike 3000/2400m

Row 1000/750m
Assault bike 50/35 cal
Erg bike 2000/1500mĺ

If you can’t do pull ups perform 5 x single arm rows on each side or 10 bent over rows.

Participate the reps in any order.
The most common way of doing it is:
20 rounds of:
5 pull ups
10 press ups
15 squats


10 rounds
10 pull ups
20 press ups
30 squats

Or the hardest way is to do the 100 pull ups first then 200 press ups and finish with 300 squats.

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