Two sets of: 50-Foot Out and Back Jog 25-Foot Bunny Hops 25-Foot Backwards Bunny Hops 50-Foot Out and Back Jog 20 Side Plank Bounces each side 50-Foot Out and Back Jog 30-60 Second Handstand Hold Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of: 150-Foot Out and Back* 50 Double-Unders 15 Toes to Bar OR 20 Alternating Leg V-Ups 10 Alternating Arm Dumbbell/Backpack Push Press
*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 35:00, perform the following…
Every minute, on the minute, for 15 minutes (3 sets of): Station 1 – 15-20 Right Leg Hip Bridges Station 2 – 15-20 Left Leg Hip Bridges Station 3 – 10-15 Tempo Push-Ups @ 1111 Station 4 – 4-6 Tempo Dumbbell External Rotations Per Arm @ 1111 Station 5 – 45-60 Second Hollow Hold
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Running Option Every 6 minutes, for 36 minutes for distances of: 4 Minutes of Running
Rowing Option Four sets for distances of: 4 Minutes of Rowing @ 90-95% of your 2k PR Pace Rest 60 seconds 3 Minutes of Rowing @ 90-95% of your 2k PR Pace Rest 60 seconds 2 Minutes of Rowing @ 90-95% of your 2k PR Pace Rest 2-3 minutes
