Some bodyweight strength endurance then everyone's favorite... Running!
Perform a MAX REP set of STRICT Chest 2 Bar CHIN UPs (Underhanded)
(Rest 2 minutes)
Perform a MAX REP set of STRICT CHIN Above Bar CHIN UPs
(Rest 2 minutes... The GOAL is to beat the reps from your first set)
Perform a MAX TIME Chin Up HOLD
(As long as your arms are bent to 90 degrees OR LESS you can keep counting seconds... There will be a 2 minute time cutoff for this hold)
Perform a Dumpster Shuttle Run (160 meters) every minute on the minute for 10 total minutes...
(This run should take 35-40 seconds or less AT WORST so scale the distance to 130m OR 100m, if needed)
The goal is to break 30 seconds (Men) & 33 seconds (Ladies) for all rounds of this workout so figure out your pace so you don't take out the first few sets too hard and fall off at the end...
POST YOUR REPS FOR EACH SET OF CHIN UPS AND YOUR HOLD TIME ALONG WITH YOUR RANGE OF TIMES FOR THE DUMPSTER SHUTTLES TO COMMENTS