Full Clean
Between each set, perform the following:
5 Box Jump (24/20)
5 Suspended Knees to Elbows
INTENSITY:
"Tosh"
Run, Row, or Bike
3 Rounds of:
200m
400m
600m
Rest the exact time it takes you to complete the interval in each set
(Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…)
RESET:
1 Round of:
100m Butt Kicks
15 Walking Lunge Steps
10 Inch Worm Push-Ups
5 Hip-Ups*
*Hip Ups - start in a seated position, sitting on top of your calves and feet. Your feet should be pointed to the rear, your knees out in front of you. With an explosive hip motion, kip with a force that allows you to bring your feet up underneath you and into the standing position.
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