Two sets of: 60 Second Run/Bike/Row 60 Seconds of Sampson Pulses Each Leg 60 Seconds of Tempo Alternating Cossack Squats @ 2121 30 Seconds of Downward Dog Stretch 30 Seconds of Divebomb Push-Ups 45-60 Seconds of Nose to Wall Handstand Hold Rest 30 Seconds
When the running clock reaches 14:00, perform the following…
Every minute, on the minute, for 18 Minutes: Station 1: 10-15 Strict Handstand Push-Ups Station 2: 10-15 Box Jump-Overs OR 10 Broad Jumps Station 3: 16-20 Alternating Pistol Squats OR Reverse Lunges
When the running clock reaches 34:00, perform the following…
Every minute, on the minute, for 6 minutes: Station 1: 30 Seconds of Dumbbell Hammer Curls Station 2: 30 Seconds of Banded Triceps Extensions
When the running clock reaches 42:00, perform the following… Station 1: 30 Seconds of Banded Biceps Curls Station 2: 30 Seconds of Close Grip Push-Ups
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Running Option Four sets of: Run 400 Meters @ 90% of 1-Mile PR Pace Run 400 Meters @ 100% of 1-Mile PR Pace Run 400 Meters @ 80% of 1-Mile PR Pace Run 400 Meters @ 95+% of 1-Mile PR Pace Rest 4 minutes
Rowing Option Four sets of: Row 500 Meters @ 90% of 2k PR Pace Row 500 Meters @ 100% of 2k PR Pace Row 500 Meters @ 80% of 2k PR Pace Row 500 Meters @ 95+% of 2k PR Pace Rest 4 minutes
