In a 3:00 Window – Run 400m or 13 laps
In a 2:00 Window – Run 200m or 6.5 laps
*scale the distance as necessary, have at least 20 secs break between each run.
3 Giant Sets:
Max Reps of Push up
100m Farmers Carry
20 GHD sit up
20 secs of GHD supine hold
Resting 1 to 2 mins in between giant sets
3 Super Sets:
12 Single Arm Dumbbell Strict Press (6 each)
12 Single Arm Dumbbell Row
Rest as needed between sets.