GHD Sit-ups or Hip Extensions (alternate days)
20 Front Rack Lunge Steps
500 meter row
With a parnter, one member is running while the other completes the exercise.
When the first member completes the run the members switch, with the runner now doing the exercise.
Each member will run 1200m and conduct all the exercises.
Air Squat/400 meter run
Sledgehammer strikes/200 meter run – each strike = 1 rep
Tire Jumps/200 m
Walking Lunge/ 400 m Run – each leg = 1 rep
**Everyone can start in different stations.