No Equipment
When the clock starts, perform…
Two sets of:
200 Meter Jog
30 Seconds of Side Planke (per side)
Rest 30 Seconds
Immediately followed by…
Two sets of:
30 Seconds of Jumping Jacks
60 Seconds of Sampson Pulses per Side
Immediately followed by…
Two sets of:
40 Running Man Line Hope
60 Seconds of Overhead Carry
When the running clock reaches 20:00, perform the following…
Against a 3-minute running clock…
300 Meter Run OR 60 Jumping Jacks
20 Backpack Bearhug Walking Lunges
Max Reps of Single-Arm Backpack Shoulder to Overhead in the remaining time (switch hands every 5 reps)
Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.
When the running clock reaches 44:00, perform the following…
Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded Hamstring Curls
Limited Equipment
When the clock starts, perform…
Two sets of:
200 Meter Jog
30 Seconds of Side Planks (per side)
Rest 30 Seconds
Immediately followed by…
Two sets of:
30 Seconds of Jumping Jacks
60 Seconds of Sampson Pulses per Side
Immediately followed by…
Two sets of:
40 Running Man Line Hops
60 Seconds of Overhead Carry
When the running clock reaches 20:00, perform the following…
Against a 3-minute running clock…
300 Meter Run
20 Farmer’s Carry Walking Lunges
Max Reps of Single-Arm Dumbbell Shoulder to Overhead in the remaining time (switch hands every 5 reps)
Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.
When the running clock reaches 44:00, perform the following…
Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded Hamstring Curls
***
Running Option
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Followed by. . .
800 Meter Warm-Down Run
Rowing Option
Every 8 minutes, for 32 minutes for distances of:
5 Minutes of Rowing @ 2k PR Pace
(easy recovery rowing during the 3-minute rest period)
