When the clock starts, perform…
Three sets of:
60 Second Sampson Pulse per Leg
60 Seconds of Deep Lunge Mountain Climbers
60 Second Pigeon Stretch per Leg
60 Second Farmer Carry OR Backpack Bear Hug Carry
60 Second Overhead Carry OR 30 Second Single Arm Overhead Carry per Arm
60 Second Plank from Elbows
When the running clock reaches 20:00, perform the following…
Every 90 seconds, for 18 minutes:
Station 1 – 8-12 Tempo Dumbbell Front Squats @ 2211
Station 2 – 8-12 Strict Pull-Ups OR 8-12 Single-Arm Bent-Over Rows per Arm
Station 3 – 8-12 Dumbbell Push Press @ 12X2
When the running clock reaches 40:00, complete the following…
Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run OR 40 Speed Skaters
10 Lateral Burpees
***
Running Option
Every 3 minutes, for 24 minutes for times:
Run 250 Meters @ 105% of your 400m PR pace
Rowing Option
Every 5 minutes, for 30 minutes for max meters:
2 minutes and 30 seconds of Rowing
