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11/21/12 10:58 A

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By failing to prepare, you are preparing to fail.
-Benjamin Franklin

Watch a rope climbing obstacle at any of our events, and you'll see what a difference there is between the athletes who got their pull-ups done, and the athletes who didn't. Better to do them now than to get hit with a 30 burpee penalty on race day.

Jump rope 5-10 minutes

Main Set:
5 pull-ups
5 burpees
5 burpee/pull-ups
(Repeat 1-5 times)

Cool Down:

How do you do burpee/pull-ups? Depending on the height of the pull-up bar, you can either grab onto the bar at the peak of the vertical jump that concludes the burpee, or you can simply grab onto bar after the burpee is completed. The important thing is to keep the movements crisp and precise.

...Suck it up now...
.... So you don't have to suck it in later...
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