Drew
- RX - For time: Kraus 200-m run 30 pull-ups 30 hand-release push-ups 4 deadlifts :30 rest Scott 400-m run 25 pull-ups 25 hand-release push-ups 4 deadlifts :30 rest Good 600-m run 20 pull-ups 20 hand-release push-ups 4 deadlifts :30 rest Cully 800-m run 15 pull-ups 15 hand-release push-ups 4 deadlifts :30 rest Night Stalkers 269 box step-ups (20/20 in) - 1.5 x bodyweight deadlifts. - Perform the full workout with a 14/20-lb weight vest. - INTERMEDIATE - For time: Kraus 200-m run 20 pull-ups 20 hand-release push-ups 4 deadlifts :30 rest Scott 400-m run 15 pull-ups 15 hand-release push-ups 4 deadlifts :30 rest Good 600-m run 10 pull-ups 10 hand-release push-ups 4 deadlifts :30 rest Cully 800-m run 5 pull-ups 5 hand-release push-ups 4 deadlifts :30 rest Night Stalkers 269 box step-ups (20/20 in) - Bodyweight deadlifts. - No weight vest. - BEGINNER - For time: Kraus Run/walk 1:00 away from the gym and then back 20 jumping pull-ups 20 hand-release push-ups from knees 4 deadlifts :30 rest Scott Run/walk 1:30 away from the gym and then back 15 jumping pull-ups 15 hand-release push-ups from knees 4 deadlifts :30 rest Good Run/walk 2:00 away from the gym, then back 10 jumping pull-ups 10 hand-release push-ups from knees 4 deadlifts :30 rest Cully Run/walk 2:30 away from the gym and then back 5 jumping pull-ups 5 hand-release push-ups from knees 4 deadlifts :30 rest Night Stalkers 150 box step-ups (12/12 in) - Challenging but manageable deadlift load for 4 reps. - MASTERS 55+ - For time: Kraus 200-m run 20 pull-ups 20 hand-release push-ups 4 deadlifts :30 rest Scott 400-m run 15 pull-ups 15 hand-release push-ups 4 deadlifts :30 rest Good 600-m run 10 pull-ups 10 hand-release push-ups 4 deadlifts :30 rest Cully 800-m run 5 pull-ups 5 hand-release push-ups 4 deadlifts :30 rest Night Stalkers 269 box step-ups (20/20 in) - Bodyweight deadlifts.