Then complete 2 sets of:
8/side Supine Psoas Marches
8/s RNT Front Rack Split Squats
30 sec Banded Squat Hold at 90 degrees
Rd 1:
Buy in: 35/28 Cal Assault Bike or 40/32 Cal Row
Then:
21-15-9 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs
Rest 3 mins
Rd 2:
Buy in: 24/19 Cal Assault Bike or 30/24 Cal Row
Then:
15-12-9 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs
Rest 3 mins
Rd 3:
Buy in: 15/12 Cal Assault Bike or 20/16 Cal Row
Then:
12-9-6 DB Thrusters (50/35)
1-1-1 Legless Rope Climbs
Get as far as you can in the 24 mins!!!!
Rd 1 = 48 Reps
Rd 2 = 39 reps
Rd 3 = 30 reps
400m Run at 2000m pace
Rest 90 secs (walk)
800m Run at 2000m pace
Rest 2 mins (walk)
1600m Run – time trial
Rest 3 mins (walk)
Then:
10 x 30 secs hard run, 30 secs active rest (easy)
Rest 2 mins between sets
2 sets of (2-1-1) at 82.5% with 15 sec rest between reps
Rest 2 mins between sets