Protocols / 008

OPUS 30.3

Strength conditioning blend with running, squats, and max effort pulling.

Duration: 30 MIN
Equipment: FULL GYM
Format: EMOM
Tier: STRUCTURE

The session

EVERY 6 MINUTES × 5 ROUNDS

01 400m Run
02 10 Front Squats
03 Max Pull-ups in remaining time

Goal: Power output maintenance across rounds