1 set::20 jumping jacks5 inchworms10 Samson stretch lunges10 ring rows1 set::20 jumping jacks5 inchworms10 alternating Cossack squats10 challenging ring rows- Walk the feet forward to increase the difficulty of the row.
- INTERMEDIATE - As many rounds as possible in 20 minutes of:3 pull-ups6 push-ups15 air squats
- BEGINNER - Every 2:00 x 10 rounds:3 strict banded pull-ups6 hand-elevated push-ups9 air squats
- MASTERS 55+ -Same as Rx'd
1 set:1:00 couch stretch/leg1:00 banded lat stretch/arm
AMRAP 20:5 DB bent-over rows (35/50 lb)10 push-ups15 air squats- Use two dumbbells.
2 sets for total time:200-meter run400-meter run800-meter run100-meter sprint- Rest 1:00 between each distance.
- 23:00-30:00 (including rest).- Conditioning work to train mid-workout running stamina.- Run each distance as hard as you would in a workout. Don't pace the distance just because you know what is next.- The longer the distance, the slower your pace.- 200 meters in :45-1:15.- 400 meters in 1:15-1:45.- 800 meters in 3:00-4:00.- 100 meters in :15-:30.- Run modifications: Distance, 400-m, 800-m, 1,600-m, 200-m C2 bike; 200-m, 400-m, 800-m, 100-m row; 200-m, 400-m, 800-m, 100-m ski