Build: Core
Accumulate 3:00 in a Straight arm Plank Position
Every time you break do 5 Updowns (no pushup burpee)
Conditioning:
Thrusters….You knew these were coming at some point 😉
4 Rounds for time:
Run 400 M
10-15 Single Arm DB/KB Thrusters (trade arms as needed)
*Thrusters should be completed in 2 sets or less… adjust reps to accommodate your serving from the weight buffet
*Scale runs to 200 meters if you know they will take you longer than 2:15 each round.
*No marked path? Take a stop watch and run out for 1 min.. then turn around and run back!