Warm-up:
200 Single Jump Ropes or 100 Double Unders or 2 Minutes Jump Rope Practice
Down Dog to Runner's Lunge & Twists
Option 1 > 3 Months
Then every 4 minutes complete:
400 m Run/Row
10 Pullups
10 Thrusters 15/20 each
OH Triceps Extensions 15/20 until the end of the 4 minutes
Rest 1 Minute
Repeat 3 more times
Option 2 < 3 Months
Then every 4 minutes complete:
400 m Run/Row
10 Pullups
10 Thrusters 10/15 each
OH Triceps Extensions 10/15 until the end of the 4 minutes
Rest 1 Minute
Repeat 2-3 more times
Option 3 < 1 Month
Then every 4 minutes complete:
200 m Run/Row
5 Pullups
5 Thrusters 5/10 each
10 OH Triceps Extensions 5/10 Rest the remainder of the 4 minutes plus minute 5
Repeat 2-3 more times
Cool Down:
Extra Challenge: 3 X 20 KB Deadlifts 35/45