When the clock starts, perform…
Two sets of:
60 Seconds of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Alternating Single Leg Kick Through and Ground Touch
30 Feet of Walking Knee Hugs
30 Feet of Heel Scoops
30 Feet of Walking Quad Pulls
30 Feet of Walking Over the Hurdle
Immediately followed by…
Two sets of:
30 Feet of Bunny Hops
30 Feet of High Knees
30 Feet of Backwards Shuffle
30 Feet of Single Leg Broad Jump (Left)
30 Feet of Single Leg Broad Jump (Right)
30 Feet of Right Leg Single Leg Hops
30 Feet of Left Leg Single Leg Hops
Rest 60 Seconds
When the running clock reaches 25:00, perform the following…
Every minute, on the minute, for 18 minutes:
Station 1: 30 Double Unders + 3 MAX Distance Broad Jumps
Station 2: 60 Seconds of Max Reps Shuttle Sprints (25 Foot Increments)
Station 3: Rest
When the running clock reaches 45:00, perform the following…
Three sets of:
10 Hammer Curls or Backpack Bicep Curls
10 Overhead Triceps Extensions or Backpack Overhead Triceps Extensions
***
Running Option
Every 3 minutes, for 30 minutes for times:
Run 300 Meters @ 100% of your 400m PR pace
Use last week’s 400m test as your pacing for this effort.
Rowing Option
Five sets for times of:
Row 1000 Meters
Rest 4 minutes
Aerobic Option
Every 7 minutes, for 35 minutes, for times:
500/400 Meter Row or 400 Meter Run
30/22 Machine Calories
20 Down-Ups (burpee, no jump)
