When the running clock starts, perform…
Two sets of:
60 Seconds of Pigeon Stretch per Leg
30 Seconds of Russian Baby Makers
30 Seconds of Air Squats
Immediately followed by…
Two sets of:
100-Feet Shuttle Run (25 foot increments at 75%)
30 Second Bottom of Squat Hold
10 Alternating Cossack Squats
Immediately followed by…
Two sets of:
150-Feet Out and Back at 85-90% Effort
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Every 7 minutes, for 21 minutes for times:
150-Feet Out and Backs*
15 Dumbbell Front Squats OR Backpack Bearhug Squats
15 Lateral Burpees over the Dumbbells OR Backpack
15 Dumbbell Front Squats or Backpack Bearhug Squats
150-Feet Out and Backs*
For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.
When the running clock reaches 45:00, perform the following…
Five sets of:
5 Strict Pull-Ups OR Bent Over Rows
10 Diamond Push-Ups
Rest 30 Seconds
