Level 1

4 Rounds

400 meter run

10 Knee Raises (hip height)

Rest 2 minutes

Level 2

4 Rounds

400 meter run

10 10 Knee Raises (chest Height)

Rest 2 minutes

Level 3

4 Rounds

400 meter run

10 Toes to Bar

Rest 2 minutes

Level 4 Rx

4 Rounds

400 meter run

10 Toes To Bar

Rest 2 minutes

*Sub 13 minutes total time

Motivation

Strength

Power Cleans – 3 Every 30 Seconds for 5 mins

Strategy

This is done by running with 90% of your fastest 400 meter time and then quickly getting through the rest of the work

Get more Awesome: Banded Shoulder Circuit