PULL&SPRINT

RX:

3x max rep chest to bar kipping pull-ups

*rest exactly 2 min btw

then:

10 x 100m sprints

*rest exactly 1 min between sets

ALL LEVELS:

3x max rep kipping pull-ups

*rest exactly 2 min btw

then:

10 x 100m sprints

*rest exactly 1 min between sets

BEGINNER:

3x max rep strict pull-ups

*rest exactly 2 min btw

then:

10 x 50m sprints

*rest exactly 1 min between sets