400 meter med ball run warm-up
3 minute work: 2 minute rest X 4
Run or Row 400 meters. Upon return from
your run, complete as many Pushups your
first round, double unders your second round,
air squats your third round and burpees your
last round. If your time for the 400 meter run
is higher than 2:20, scale to a 300 meter run.
Conquer the hill!
This begins with a nice easy jog to the bottom
of the south side hill. Run the hill aggressively
and walk/jog back down.
1 hill run for Beginners
3 hill runs for intermediate
5 hill runs for the insane!
*2 and *4 are acceptable scales too!