4 SETS
600m Run
200m EZ Jog
400m Run

-Rest 1:00 b/t Sets-

*Think of each run portion at a moderate, consistent pace then transition to an EZ Jog. Try to match your times for all 3 parts of all 4 Sets.

3 ROUNDS FOR TIME
40 Unbroken Wall Ball (20/14)
40 Cal Row

WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)
High Knees
Butt Kicks
Toy Soldiers
Knee Hugs
Side Shuffles

-then-

2 ROUNDS
:30 Single Unders/Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack Lunges

FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-

3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up

3 ROUNDS FOR TIME
25' SA DB OH Lunge (R) (50/35)
25' SA DB OH Lunge (L)
25' HS Walk
15 HSPU