Friday July 27th

Every 2 minutes, for 30 minutes (3 rounds) of:

Station 1 – 400 Meter Run

Station 2 – 30 Wall Ball Shots (20/14)

Station 3 – 400 Meter Run

Station 4 – 30 Pull-Ups

Station 5 – 15 Burpee Box Jump-Overs (24/20)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round (10 minutes) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.

HERD FIT

same as above but scaled:

200m Run

20 Wallballs 12/10

200m Run

15 Ring Rows

10 Burpee Step Ups 20/16