Alternative Athletics: Total Reduction

Warm up:
​15-12-9
Ring Rows
Russian Twist


Total Reduction
Every minute on the minute
4 L-Sit Pullups (scale to the appropriate level for your ability)
in the remaining time each minute perform 15ft Rope Pulls
at 75% max shoulder press
continue until you have completed 40 rope pulls

​Recovery:
400 Meter Run
50 Air Squats
50 Push Ups