No Equipment
When the clock starts, perform…
10 Minute Run @ 75-80% Effort
When the running clock reaches 10:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
50 Jumping Jacks
16 Back Pack Lunges
16 Object Push Presses (backpack, water jug, etc…)
When the running clock reaches 20:00, perform the following…
10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
20 Air Squats
200-Foot Back Pack Suitcase Carry (100 feet each arm)
20 Air Squats
100-Foot Overhead Backpack Carry
When the running clock reaches 40:00, perform the following…
10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh
Limited Equipment
When the clock starts, perform…
10 Minute Run @ 75-80% Effort
When the running clock reaches 10:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
50 Double Unders
12 Dumbbell Lunges
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Press
When the running clock reaches 20:00, perform the following…
10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh
When the running clock reaches 30:00, perform the following…
Complete as many rounds and reps possible in 10 minutes of:
10 Dumbbell Front Squats
100 Foot Farmers Carry
10 Dumbbell Front Squats
100-Foot Single-Arm Overhead Carry (50 feet each arm)
When the running clock reaches 40:00, perform the following…
10 Minute Run @ 75% Effort – This 75% may be slower than your first now that you are tired. Base these runs on current effort and not maximal effort when fresh
