4 Sep 2025

A. 3 Sets: 12-15 Banded PVC Lat Pulldowns
Rest as needed

Then…

5 Sets: 5 Strict Pullups or 1-3 Pullup Negatives
Rest as needed

B. 2 Rounds for Time:
800m Run
Rest 60s
400m Run
Rest 60s
200m Run
Rest 60s

Time Cap = 25 Minutes

Score = Part B Time (RX or Scaled)