Warmup
Time: 25
Foot SMR (5 min)
+
5 Wall-squats 2012
10 Leg Swings (forward -back)
10 Leg Swings (side-side)
5 Broad Jumps
10 Box Push-ups
x3
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
3 rounds of:
Run 200m
15 Russian Kbs 53/35->44/26->35/18
rest 1 min
4 rounds of:
10 Burpees->Bodybuilders->To Box
15 Box Jumps 24″/20->20/14->Step-ups
rest 1 min
5 rounds of:
30 Doubleunders-> 80 singles
250m Row or Cal Airbike (15/12)
Score is TOTAL time, including rests.
The limiter in this workout should be breathing. Push the pace on each separate portion so that heart rate is around 90%+. Movement should be smooth and continuous.