Sprint Ladder:
Sprint 10 seconds, rest 5 seconds
sprint 20 seconds, rest 10 seconds
sprint 30 seconds, rest 15 seconds
sprint 40 seconds, rest 20 seconds
sprint 50 seconds, rest 25 seconds
sprint 60 seconds, rest 30 seconds
sprint 60 seconds, rest 25 seconds
sprint 50 seconds, rest 20 seconds
sprint 40 seconds, rest 15 seconds
sprint 30 seconds, rest 10 seconds
sprint 20 seconds, rest 5 seconds
sprint 10 seconds...DONE!
Rest 5-10 minutes
Cash-out: 3 sets of max strict pullups-2 minutes rest between sets
Score: total distance/total pullups
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