When the running clock starts, perform…
Two sets of:
150-Feet Out and Backs @ 70%
10 Russian Baby Makers
50-Foot Single-Arm Overhead Carry per Arm
Rest 30 seconds, and then…
150-Feet Out and Backs @ 80%
10 Alternating Cossack Squats @ 1111
5 Single-Arm Windmills per Arm
Rest 30 seconds, and then…
150-Feet Out and Backs @ 90%
10 Alternating Jumping Lunges
5 Single-Arm Push Press per Arm
Rest 60 seconds between sets
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of:
150-Feet Out and Backs*
20 DB/KB Alternating Lunges OR Backpack Bearhug Alternating Lunges
Max Reps of Alternating Arm DB/KB Thrusters OR Backpack Thrusters
Rest 2 minutes between sets, and repeat for a total of FIVE sets.
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…
Three sets of:
10-15 DB/Backpack Floor Press
10-15 DB/Backpack Biceps Curls
15-20 Leg Lift Overs
***
Engine Option
Ten sets for times of:
20/15 Machine Calories
10 Burpees
Rest 60 seconds
