Part 1:

Run 800 M

Rest 2 Minutes

Run 400 M

Rest 1 Minute

Run 200 M

*Each run should be close to max effort

Part 2:

5 Minute AMRAP

10 Stationary Dips 

10 Box Jump Overs (30/24)

10 KB Swings

3 Minute Rest

5 Minute AMRAP

10 Sit Ups

10 Calorie Row

Broad Jumps (6ft/4ft)

 

 

 

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