Plank Hold or Hollow Hold (alternate days)
Against a 5-minute running clock, complete:
500 Meter Row
400 Meter Run
Alternating KB Front Rack Lunge x Max Reps (in remaining time)
Rest 3 minutes between sets, and complete a total of 4 sets.
If you know that you’ll take more than 4 minutes to row and run, reduce the distance of one or both so that you have at least one minute to perform lunges.