Warm-Up
200M Run
200M Row
20 Walking Lunges
10 Strict Toes-to-Bar
5 Strict Pull-Гps
Workout
Choose variation A for a workout with weights or B for bodyweight workout.
Variation A:
2K Row
Every 3 Minutes complete the following until 2k Row is complete:
6-12 One-Legged squat
5-10m Handstand Walk
Variation B:
Run 1 mile
Every 3 Minutes complete the following until 1-mile run is complete:
6-12 One-Legged squat
5-10m Handstand walk
Workout Tip
The goal is to complete the prescribed distance and to work on a skill/ variation that is challenging every 3 minutes.
At the following time markers complete the skills and challenging variations:
0:00, 3:00, 6:00, 9:00..etc
Pick up where you left off and complete the distance. For Handstand walking modifications needed scale one-legged squats up to 12-16 repetitions.