Choose One:

#1
800m Run X 2
– Rest 2 minutes between efforts –
600m Run X 3
– Rest 2 minutes between efforts –
400m Run X 4
– Rest 1 minute between efforts –
200m Run X 4
– Rest 1 minute between efforts –
Post time minus17 minutes.

 

#2
E3M for 12 minutes
15/10 Calories on Assault Bike
7 Thrusters   75#/55#
3 Burpees
– Rest 5 minutes –
E3M for 12 minutes
500m Row
– Rest 5 minutes –
E3M for 12 minutes
30 Double Unders
7 Box Jumps   20″
20 Squats
Post Rx or cycles completed for each.

 

#3
4 Rounds
500m Row
20 Walking Lunges
20 GHD Sit Ups
15 DB Floor Press   35#/25#
15 Pull Ups
10 Burpees
Post time.