Endurance:

Run 1 mile

Rest 3:00

Run 800m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For time

 

Accessory Core:

Partner up, and perform:

40 Partner push-ups w/ alternating clap*

*Every time you rest, both partners must perform:

30 second weighted low plank (55/45)

30 second weighted hollow hold (35/25)

 

For time

Partners rotate every 30 seconds. 1 does plank, then 2 does plank. Then 1 does hollow, then 2 does hollow. Partner not doing the hold places plate on back for the plank, hands to partner to hold on chest for hollow hold, and watches clock.

 

 

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