Jog-200 m Frankensteins-20 m Monster Walks-20 m Side Shuffle-20 m High Knees-20 m Butt Kickers-20 m Run-200 m ---------------- Front to Back Leg Swings-10 reps R/L Side to Side Leg Swings-10 reps R/L Calf Stretch on Rig-30 secs R/L
Every 5 minutes x 5 sets complete:
200 m Run 20/15 Calorie Row 200 m Run
Score is all times added up!
Goal: Finish each set in 3 minutes or less! Keep an aggressive pace. If needed scale to: 150 m Run 15/12 Calorie Row 150 m Run
OR increase to 300/25-20/300 if you are a cardio beast.
*Try to complete complex unbroken or in as few sets as possible.
Purple Rx+: Add a Medball 10#/6# or light DB between legs Blue Rx: As written Orange Rx2: Modify complex (ex. omit BMU) or Sub 5x7 strict band assisted pull ups and 5x10 Strict KTC Yellow Rx3: 5x12 Lat pulldown, 5x12 Sit Ups