400m Jog, nose-only
10x Balancing Leg Swings
10x Iron Cross Kicks
10x Scorpion Kicks
10x Half Bridges + 2x Full Bridges
2×5 Band Tears
15m Lunge + Spider Stretch, hold for 3 sec
15m Reverse Table Walk
2×5 Tuck Jumps
Box Stretch, 2x30s each (“search and destroy”)
10-1 Explosive Step-up + “Hard-Style” Push-ups Ladder
10x Hops on right leg + 10x Hops on left leg + 10x Push-ups
9x Hops on right leg + 9x Hops on left leg + 9x Push-ups
8x Hops on right leg + 8x Hops on left leg + 8x Push-ups, etc.
Finish at one rep each
Every interval must start with the “just row/ski” option
The objective is to row exactly 200m every round; the penalty for over/under 200m is that number of Wall Walks. Rowing may resume after penalty is completed.
First to complete 10 rounds wins.