THURSDAY WORKOUT

Sprint day!  All these individual efforts should be all out with no "pacing" whatsoever...

WORKOUT:
With a running 2:30 clock perform the single exercise listed below for each individual round as hard as you can and then REST the remainder of the 2:30 until the next round...

Round 1 - 250m Row Sprint
(Rest the remainder of the 2:30 clock... Try to beat :40/:45 for guys & gals)
Round 2 - 20 STRICT Chin/Pull Ups (Try to go CHEST TO BAR, if possible)
(Try to be done in under 100 seconds... Again, rest the remainder of the 2:30 clock once you finish)
Round 3 - Regal Sprint (Run all the way to the building, not dumpster & back)
(Not sure how long this will take, but it shouldn't be long)
Round 4 - 40 Push Ups
 (No hand release, try to touch your COLLARBONE, not just chest... Knees allowed, if needed)
Round 5 - 250m Row Sprint (Match your time from Round 1)
Round 6 - 60 AbMat Sit Ups (Try to break 90 seconds)
Round 7 - Regal Sprint (Again, match your Round 3 time)
Round 8 - 40 Push Ups (Try to match your time from Round 4)
Round 9 - 250m Row Sprint (Don't miss your Round 1 time by more than 2-3 seconds)
Round 10 - 20 STRICT Chin/Pull Ups (Try to match your Round 2 time)

Try to keep as consistent on the matching rounds as possible and try to make the chin/pull ups & push ups as tough as you can if you're scaling, but make sure you keep your speed up!!

POST ALL YOUR SPRINT RESULTS TO COMMENTS