15m - Dynamics
“Coffland” - FT:
Accumulate 6m hang from the pull up bar
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