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 Airplanes
30 Feet of Walking Knee Tucks
30 Feet of Heel Scoops
30 Feet of Sky Reaching Toe Grabs
30 Feet of Over the Fence Under the Fence
Immediately followed by…
Two sets of:
30 Feet of Bunny Hops
30 Feet of A Skips
30 Feet of Backwards Speed Skips
30 Feet of Straight-Leg Bounding
30 Feet of Bent Knee Bounding
30 Feet of Right Leg Single-Leg Hops
30 Feet of Left Leg Single-Leg Hops
Rest 60 Seconds
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
15 Single-Arm Dumbbell or Kettlebell or Backpack Overhead Squats
15 Burpees Over the Dumbbell or Backpack
When the running clock reaches 38:00, perform the following…
Three sets of:
20-30 Band Pull-Aparts
45-60 Second Weighted Plank Hold
60-90 Second Hip Bridge Hold
***
Running Option
800 Meter Warm-Up Run
Followed by. . .
Two sets of:
Run 200 Meters @ 80-85%
Rest as needed
Followed by. . .
“1-Mile Time Trial”
For time:
Run 1600 Meters
Followed by. . .
800 Meter Warm-Down Run
Rowing Option
Four or Five sets of:
Row 1000 Meters @ 105-110% of your 2k PR pace
Rest 3-4 minutes
