For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Dumbell or Plate Swings, 35 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Thrusters, 45 pounds
50 Burpees
50 Double unders
"Tea & Cookies"
For Time:
100 Meter walking lunge
42 Sit-Ups
Run 200 Meters backwards
30 V-Ups
Run 400 Meters
18 Knees-To-Elbows
For Time:
Run 800 M/Row 1000 M
50 Kettlebell Swings
100 Sit-Ups
150 Squats
Run 800 M/Row 1000 M
Run 1000 meters in 10 minutes
Run 900 meters in 9 minutes
Run 800 meters in 8 minutes
Run 700 meters in 7 minutes
Run 600 meters in 6 minutes
Run 500 meters in 5 minutes
Run 400 meters in 4 minutes
Run 300 meters in 3 minutes
Run 200 meters in 2 minutes
Run 100 meters
Once you finish the run, rest until the clock runs out: If you run 800 meters in 3:45, you rest for 4:15, then begin the 700 meter run, etc.
