WORK CAPACITY:
For Time:
600 Meter Run
30 Double Dumbbell Box Step Ups (50/35) (24/20)
40 Push Ups
400 Meter Run
20 Double Dumbbell Box Step Ups (50/35) (24/20)
30 Push Ups
200 Meter Run
10 Double Dumbbell Box Step Ups (50/35) (24/20)
20 Push Ups
STRENGTH:
Every 2:00 for 10:00
Front Squat 5-4-3-2-1
Max set of Wall Facing Handstand Push-ups