Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Inch Worm - Downward Dog - Shoulder Swings
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Goblet Squat Hold
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose. This should be performed at 75-80%
When the running clock reaches 15:00, perform the following...
Three rounds of:
10 V-Ups
20 DB/KB Split Snatches (alternate arms every 5 or 10 reps)
60 seconds Prone Plank Hold
*Use any weighted object that you can hold in one arm for the split snatches
When the running clock reaches 25:00…
Run 1200 Meters with a vest/backpack or holding an object
OR
Run 1600 Meters
When the running clock reaches 35:00…
Complete reps of 30, 20 and 10 for time of:
Weighted Step-Ups or Weighted Walking Lunges
Burpees over weighted object (facing or lateral)
*use a chair or anything you can step up on for step-ups
When the running clock reaches 45:00, perform the following...
Three sets of:
20 Death March Steps (use a light weight if you got it)
immediately followed by...
30 Good Mornings (arms crossed or with a band)
immediately followed by...
30 second Supine Bridge Hold
Rest as needed
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 500 Meters @ 85-95% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Rowing Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
For time:
Row 500 Meters @ 100%
This should be treated as a maximal effort test. We will come back to this effort in future weeks to monitor progress.
Rest 3-4 minutes, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
