When the clock starts, perform…
Two sets of:
150-Foot Out and Back Run at 70% effort
60 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Pigeon Pulses Each Leg
30 Seconds of Alternating Cossack Squats
30 Seconds of Russian Baby Makers
Rest 30 seconds
When the running clock reaches 15:00, perform the following…
Complete as many reps as possible in 60 seconds of:
150-Foot Out and Back Run
Max Reps of Squats* in the Remaining Time
Rest 60 seconds and repeat for a total of TEN sets.
*For the squats, pick any variation you would like (i.e. Goblet, Air, Front, Overhead, etc.) and use that variation for all 10 sets.
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 9 minutes:
Station 1: 30 Seconds of Band Pull-Aparts
Station 2: 30 Seconds of Bent-Over Rows
Station 3: 30 Seconds of Hollow Hold
***
Running Option
Six sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Rowing Option
Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes
