200m Run
20 Alternating V Ups
20 Reverse Lunges
100m Run
10 V Ups
10 Jumping Lunges
Get Strong:10-20
For time(10:00 Cap):
10-8-6-4-2
DB Floor Press
Right Arm DB Row
Left Arm DB Row
*use same weight for each movement"
For time(10:00 Cap):
10-8-6-4-2
DB Floor Press
Right Arm DB Row
Left Arm DB Row
*use same weight for each movement"
Move Steady: 25-50
0:00-4:00
Complete 200m Run
10 DB Box Step Up 24/20"
10 Alternating DB Snatch 50/35
4:00-10:00 Complete 400m Run
20 DB Box Step Up
20 Alt DB Snatch
10:00-17:00
Complete 600m Run
30 DB Box Step Up
30 Alt DB Snatch
17:00-Finish
Complete 800m Run
40 DB Box Step Up
40 Alt DB Snatch
0:00-4:00
Complete 200m Run
10 DB Box Step Up 24/20"
10 Alternating DB Snatch 50/35
4:00-10:00 Complete 400m Run
20 DB Box Step Up
20 Alt DB Snatch
10:00-17:00
Complete 600m Run
30 DB Box Step Up
30 Alt DB Snatch
17:00-Finish
Complete 800m Run
40 DB Box Step Up
40 Alt DB Snatch
Extra: 50-
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side
Standing Straddle Pose 2:00
Pigeon Pose 1:00/side
Twisted Cross 1:00/side
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