Two sets of: 60 Seconds of Sampson Pulses Each Leg 30 Seconds of Air Squat + 2 High Knees 30 Seconds of Side Plank Hip Bounces Each Side 30 Seconds of Single Leg Ground to Sky Reaches Each Leg 30 Seconds of Speed Skaters 30 Seconds of Inch Worms 30 Seconds of Shoulder Tap + Push-Up 60 Seconds of Bird Dogs
When the running clock reaches 18:00, perform the following…
Complete as many rounds and reps as possible in 90 seconds of: 20 V-Ups 10 Dumbbell or Backpack Bent-Over Rows Max Reps of Plank Kick Throughs With Hand Taps in the Remaining Time
Rest 30 seconds.
Complete as many rounds and reps as possible in 90 seconds of: 15 Burpees Push-Up Plank Hold the Remainder of the Time
Rest 30 seconds then repeat for a total of FIVE sets.
When the running clock reaches 40:00, perform the following…
Three sets of: Dumbbell Arnold Press or Single Arm Backpack Press x 8-10 reps Prone Walk Outs x 10-15 reps Tempo Reverse Snow Angels x 10-12 reps @ 1111
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Running Option Four to Five sets for times of: Run 800 Meters @ 90-95% of 1-Mile PR Pace Rest as needed
Rowing Option Every 6 minutes, for 30 minutes for distances of: 4 Minutes of Rowing @ 90-95% of your 2k PR Pace
