Every minute on the minute for 24 minutes complete (6 rounds):  

  • 1st min - 15 calorie row  
  • 2nd min - 12 bar facing burpee  
  • 3rd min - 9 chest to bar pull ups
  • 4th min - 6 shoulder to overhead (75/50)  

The idea is behind this is to increase aerobic capacity while also building muscular enderence in the pull up and STOH. Therefore it's important to complete movements fast/unbroken and well within the specific minute. In order to do this you may need to scale the movements, there will be plenty of ways to do this all of which will be explained in the class.