When the clock starts, perform...
Complete 3-4 sets at 70-80% of:
2 minute Bike, Row or Run
60 seconds of Single-Leg Ground to Sky Reaches each leg
60 seconds of Front Leaning Rest
60 seconds of Squat Hold
When the running clock reaches 15:00, perform the following:
For time:
400 Meter Run
25 Jumping Squats
400 Meter Run
50 Goblet Squats (50/35 lbs) or any weighted object
400 Meter Run
100 Air Squats
400 Meter Run
