General Warm-Up
10 Yards x walk on balls of feet
10 Yards x walk on heels, toes up
20 Yards x sampson lunges
20 Yards x skip down + jog back
20 Yards x lateral skip (both sides)
Into …
200 Meter Nasal-Breathing Jog
Bike x 30 Seconds @ light pace
Bike x 20 Seconds @ medium pace
Bike x 10 Seconds @ fast pace
and finish with …
200 Meter Run @ workout pace
30 Double-Under’s or customization
10-20 Calorie Assault/Echo Bike
“Teamwork Rox”
Teams of two complete the following for time:
*Station 1 – 800 Meter Run and 1000 Meter Row
*Station 2 – 800 Meter Run and 40 Burpee Box Jump-Overs (24″/20″)
*Station 3 – 800 Meter Run and 50/40 Calories of Assault Bike
*Station 4 – 800 Meter Run and 75 Wall Ball Shots (14/10 lbs)
Each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station.
Time Cap = 40:00 – please adjust distances accordingly.
34:57
I don’t understand the flow of this workout. Are we splitting the work to equal the prescribed reps/distances? Is one person running while the other does movement two and then switch? Are we both running 800 together and then doing movement 2 at the same time essentially making it a solo workout?