400M Run
20sec Toy Solider
20sec Bum Kickers
20sec High Knees
20sec Elbow to ankle
20sec Inchworm
20sec Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
1 min couch stretch each side

3rds for time (100% effort each round)
250m Row
10 KB Swings (70/53lbs)
10 Burpees
10 KB Swings
10 Burpees
10 KB Swings
250m Row

Rest 12 minutes..YES 12 minutes!!

Complete Round 2. Rest 12 minutes. Complete Round 3
**Record your times for each round.

The goal is to test your fitness level by testing your ability to recover. After going all out on round one, you rest twelve minutes, do it again, and then again in another twelve. How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.