Danny & Shamus: Litvi-Sprints at The Fly

Shamus and I decided to take advantage of the amazing weather we were having Monday, and workout at our favorite place, The Fly.
We did what Dan John calls Litvi-Sprints. Our particular version was:
Double 20kg Front Squats x 8
Sprint 50 yds
Pull Ups
Rest 5:00

20kg Russian Twists 10 > 1
Push Ups 10 > 1
Circuit Style

We did 10 rounds of this, and we laddered the Pull Ups from 10-1. Well Shamus didn't go below 5, but he's a stud, I'm just an old man! :)
This was a very tough workout. Doing the pull ups right after the sprint was quite hard.