For Time:
200 m Run/Row
10 Pushups
10 Jump Squats
400 m Run/Row
15 Pushups
15 Jump Squats
15 Aussie Pullups
800 m Run/Row
20 Pushups
20 Jump Squats
20 Aussie Pullups
400 m Run/Row
25 Pushups
25 Jump Squats
25 Aussie Pullups
200m Run/Row
30 Pushups
30 Jump Squats
30 Aussie Pullups
Post Time to Comments
Warm-up: 50 Jumping Jacks 50 Glute Bridges Arm Circles Option 1 > 3 Months @ Home: Put exercises into a hat and draw after each run Complete for 30 minutes. Run/Row 400 m or 2:00 Assault Bike. Then sp
Warm-up: 400 m Run/Row 10 Pullups Resistance Band Chest & Shoulder Stretches Down Dog to Runner’s Lunge & Twist Leg Swings Front to Back & Laterally Hip mobility walks (inward and outward) Option1> 3
Warm up: Soldier Walking 10 Forward Ball Slams 10/20 10 Backwards Ball Slams 10/20 Shoulder/Chest Stretches with Resistance Band Down Dog to Runner's Lunge & Twist Down Dog to Pigeon Option 1: > 3 Mo
