1 mile Run 20 Eight-Count Body Builders* 800 meter Run 35 Eight-Count Body Builders* 400 meter 50 Eight-Count Body Builders* 200 meter
*1 Body Builder: 1: Hands on The Ground 2: Feet Jump Back To Push Up Plank 3: Chest On The Ground (Bottom Push Up Position) 4: Back To Plank Position (Top Push Up Position) 5. Wide Stance (Like A Jumping Jack) 6. Narrow Stance (Back To Plank Position) 7. Feet Jump Forward to Hands 8. Stand Tall
For Max Effort
15 second Plank 15 second Rest 30 second Plank 30 second Rest 45 second Plank 45 second Rest 1 minute Plank 1 minute Rest Max Effort Plank 1 minute Rest Max Effort Plank
3 Rounds For Time
200 meter Run 50 meter Farmers Walk (2x35/25 lb sandbag) 10 Burpees 10 meter Bear Crawl (forward and backwards) 400 meter Run 100 meter Farmers Walk (2x35/25 lb sandbag, each hand) 20 Burpees 20 meter Bear Crawl (forward and backwards) 600 meter Run 150 meter Farmers Walk (2x35/25 lb sandbag, each hand) 30 Burpees 30 meter Bear Crawl (forward and backwards)
Wear a weight vest (20/14 lb) (except during the run)