Up then down again

Warm-up

  • 400m
  • Carioca (keep arms out and parallel to wall)
  • high knees
  • butt-kickers
  • 20 squats
  • 2 perfect lunges per side / 4 inch worms

Workout

For total time:

  • 200 m
    • 30 second rest
  • 400 m
    • 1 minute rest
  • 600 m
    • 1 minute rest
  • 800 m
    • 1:30 rest
  • 1000 m
    • 2:00 rest
  • 800 m
    • 1:30 rest
  • 600 m
    • 1 minute rest
  • 400 m
    • 1 minute rest
  • 200 m

Finisher

3 rounds:

  • 15 wall-balls
  • 10 toes-to-bar

 

 

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