When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row/High Knees in Place
*5 Right-Arm Windmills
*5 Left-Arm Windmills
*3 Right-Arm Turkish Get-Ups
*3 Left-Arm Turkish Get-Ups
60 Seconds of Plank Kick Throughs with Hand Tap
Rest 30 Seconds Between Sets
*For any of these movements, use a Kettlebell, Dumbbell, or any lightly weighted object you can.
When the running clock reaches 15:00, perform the following…
Three sets of:
Max Reps of Right Arm Dumbbell/Backpack Press
Immediately Followed By…
Max Reps of Right Arm Dumbbell/Backpack Push Press
Immediately Followed By…
100-Foot Right-Arm Overhead Carry
Rest 60 Seconds, then REPEAT with the Left Arm.
When the running clock reaches 35:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Russian Kettlebell Swings OR Backpack Sumo Deadlift High Pulls
15 Push-Ups
10 Kettlebell/Backpack Bent-Over Rows
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 400 Meters @ 85-90% of your 400m PR pace
Rowing Option
Every 4 minutes, for 32 minutes for times:
Row 500 Meters @ 85-90% of your 500m PR pace
