Sprint your Ass Off

Work on Pull-up technique for 10 minutes:
If you don’t have Pull-ups, do a 10 second negative Pull-up, then rest 1 minute.
If you have strict Pull-ups, work on Kipping Pull-ups, if you have Kipping Pull-ups, work on Butterfly Pull-ups.

Then,
Ten rounds of 100 meter sprint, rest as long as needed. Record the fastest round.

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