Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups
This should be almost entirely aerobic – your heart rate shouldn't spike during the squats or pullups. HOWEVER, your challenge is to do each set of reps – pullups and squats – UNBROKEN. No rest. As our 'Catalyst Creed' states at the Park, "If I can run, I run. If I have to walk, I walk. If I'm forced to crawl, I crawl. And then I fight another day." KEEP MOVING.
Why are we so concerned, lately, with unbroken reps? Perfect practice. Also, a little ditty on February 12 called Defiance. A Ray Gowlett joint, it's at CASS…and awesome.