When the clock starts, perform…
Two sets of:
200 Meter Run
10 Side Plank Hip Bounces Each Side
5 Inchworms
60 Second Downward Dog Stretch
100 Meter Run
10 Single Arm Rows Each Side
30 Seconds of Russian Baby Makers
Rest 60 seconds
When the running clock reaches 18:00, perform the following…
Four rounds for time of:
400 Meter Run
(to start each round)
Followed by…
Two Rounds of:
10 Toes to Bar OR V-Ups
10 Overhead Squats OR Single Arm Overhead Squats (5/5)
When the running clock reaches 40:00, perform the following…
Three sets of:
10 Dumbbell/Backpack Hammer Curls
20-30 Banded Reverse Grip Biceps Curls
45-60 Second Weighted Plank Hold
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 500 Meters @ 80-85% of your 400m PR pace
Rowing Option
Eight sets for times of:
Row 400 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 200 Meters @ 95% of your 500m PR pace
Rest 90 seconds
