Coffland

Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform:

• 800-m run
• 30 push-ups

*If you can not hang from a bar, use the rings in a ring row position.  Every 1:30 min. do the run and push-ups.

PureFit

Coffland

Hang from a pull-up bar for 3-5 minutes: Each time you drop from the bar, perform:

• 400-m run
• 10 push-ups

*If you can not hang from a bar, use the rings in a ring row position.  Every 1:30 min. do the run and push-ups.