Strength + Anaerobic Lactic

A1. Strict Pull Ups- 4 x max reps; rest 20 sec

A2. Ring Dips- 4 x max reps; rest 2 min

*if you don't have 5 strict chin ups or dips but can do a couple then do a couple, rest, do a couple more till you get at least 5

*if you can't do any strict then do 5 negatives

+

Sprint 150m; rest 2:30 x 5