We have done this workout twice before in the past year or so in my S3 Conditioning class. It's such a toughie that I like to revisit it once every 4 months or so. Time limit today was 45 minutes to complete the main set (do NOT feel bad if you don't finish this one in time).
EQUIPMENT: Rower, Kettlebell (1.0 pood)
WARM-UP:
*200m Row
*200m Run
*20 x Air Squat
*20 x Push-Up
*20 x alt. Lunge in place
"THE FOUR"
4 Rounds for Time (2 rounds all Row/ 2 rounds all Run) -
*400m Run or Row
*4 lengths (1 length = 10m distance) x Broad Jump
*300m Run or Row
*3 lengths x Walking KB Goblet Lunge
*200m Run or Row
*2 lengths x Burpee-Lateral Hop
*100m Run or Row
*1 length x alt. Pistol Walk
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