A. 7×1 Strict Pull Ups (Rest 60 seconds between sets – Aim for the most challenging Pull Up you can do. Chin ups are acceptable as well) B. 21-15-9 reps of Burpees KB Swing (32/24kg) Double Unders (If can’t do DU’s must sub alternating jumping lunges) As soon as workout is completed – 2 min Hollow Hold on your own Carl Paoli’s Double Under Progressions: Part 1 – Part 2 – Part 3 Proper running technique in 30 seconds (video) Birgitt, 
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