Every 7th minute, complete the runs (start at 0-7-14, rest the balance). Advanced - Immediately after completing the 800m run, complete 2 Rope Climbs Beginners - skip rope climbs, complete 20-30 second hang from pull up bar, lats completely engaged, body hollow.
"Manifest Destiny" 3 Parts, rest 5 minutes in between segments
Part 1 Every 30 seconds, for 7 minutes (14 total sets) 3 Thrusters (Rx - 135/95)
Part 2 Every 30 seconds, for 7 minutes Bar-facing Burpees (RX = 4 reps, Int = 3 reps)
Part 3 Every 30 seconds, for 7 minutes 1 Clean & Jerk (Rx = 225/135)
Scaling options for the barbell work will be discussed in classes. Should be heavy and challenging, but should be manageable for the duration of each segment. (i.e. do not push toward failure, keep it moving).