When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of: 300 Meter Run 20 Toes to Bar OR 30 Bicycles
10 Double Dumbbell Hang Cleans OR Backpack Press 10 Double Dumbbell Push Press OR Backpack Bent Over Rows
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes of: Station 1: 30 seconds of Banded Pull-Aparts Station 2: 30 seconds of Lateral Dumbbell Flys Station 3: 10 Banded or Weighted Cross Body Chops Per Side Station 4: 60 seconds of Flutter Kicks OR Hollow Hold Station 5: Rest
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Running Option Every 4 minutes, for 32 minutes for distance: 2 Minutes of Running @ 85-95% of 400m PR Pace
Rowing Option Ten sets for max meters of: 60 seconds of Rowing Rest 2 minutes