15m - Dynamics

“Coffland” - FT:

Accumulate 6m hang from the pull up bar

*Every break:

800m Run

30 Push Ups

*Ideally, this workout should take 3-4 sets. If an 800m run will take longer than 4:00, modify to a 400m.

**If athletes first hang is less than one minute, they will accumulate 4 minutes of hanging

**If athletes first hang is less than 30 seconds, they will accumulate 3 minutes of hanging