When the clock starts, perform…
Three sets of:
60 Second Run/Bike/Row
30 Seconds of Side Plank per Side
60 Second Downward Dog Stretch
30 Seconds of Lateral Line Hops
Rest 60 Seconds Between Sets
*Increase the intensity on each set.
When the running clock reaches 15:00, perform the following…
Every 5 minutes, for 25 minutes:
50 Double-Unders
400 Meter Run OR 25/18 Calorie Bike or Row
20-30 Push-Ups
(Rest the remainder of the interval)
*This will be a lot of push-ups over the course of the workout, modify the numbers to where you can complete the reps in 2-3 sets MAX.
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Bent-Over Rows
15-20 Side Bends per Side
60 Second Hollow Body Hold
***
Running Option
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace
Rowing Option
Four or Five sets of:
Row 1000 Meters @ 100% of your 2k PR pace
Rest 3-4 minutes
