Thursday - 2 October

Buy In

2 Minutes Jump Rope

2 Minutes Row

2 Minutes Box Step Ups (16”)

1 Minute Back Extension Hold

1 Minute Front Plank Hold

Move Your Ass

800m Run/Row/AD

400m Run

200m Run

100m Run

50m Run

100m Run

400m Run

**equal work rest for each interval.  So if it takes you 3:30 to run 800m – you rest 3:30 before starting your 400m sprint.

Buy Out

30 T2B/K2E/Knees to Chest

30 Back Extensions