Train

5 Rounds for Time (30 Min. Time Cap)
400m Run
6 Strict Pull Ups
400m Run
15 Push Ups

Stimulus

This is predominantly a running workout and can be treated as a recovery workout by lowering the intensity. Each round should take 6 minutes or less. Run can be subbed for 500/450m on the rower or 25/20 cals on echo bike.