3 Rounds
800 M Run
30 Burpees
40 Sit Ups
50 Walking Lunges (In place is fine)
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The loooong workout of the week has the potential to reach the 30 minute mark of constant movement. Make it a point to avoid a long break at any point. The challenge is not intensity, but a steady heart rate sustained over a long time across multiple body weight movements.
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SUGGESTED WARM UP
- 10 Leg Swings (each side) + 10 Cossack Squats
- 10 Butt Kickers + 10 Punter Kicks
- Stretch and mobilize feet/calves
- Every 2:00 for 3 Sets: 200 M Run
- 5 Press Ups + 10 Hollow Rocks – 2x