200 M Run

3 Rounds

9 Burpees

18 Toes to Bar

then

400 M Run

3 Rounds

7 Burpees

14 Toes to Bar

then

800 M Run

then

3 Rounds

5 Burpees

10 Toes to Bar

_______________________________

The volume inside starts off really tough but the runs increase as you go AND the volume decreases inside as you go. Try to stay consistent with your rate.

______________________________

SUGGESTED WARM UP

  1. 5 Press Ups + 10 Mountain Climbers – 3 rounds
  2. 5 V-Ups + 5 Burpees – 3 Rounds
  3. 10 Leg Swings + 10 Punter Kicks (each leg) + 200 M Run
  4. 10 Butt Kickers + 5 Side Lunges (each leg) + 200 M Run
  5. Stretch thoracic (Arm circles / Rotations..etc)
  6. 400 M Run (intense effort)

Share