500-yard “Crossing the floor”
Complete 25, 20-yard trips and vary movements as desired.
Lunge (Unweighted, or, overhead, suitcase, rack position)
Burpee broad jump
Sprint start* (May be used in maximum 5 of the 25 rounds)
Medicine ball shuttle run (Up + back= 1. 25lb. W, 35lb. M)
It is expected that path will be chosen based on quality of work, not time to completion; Choose what you need, not what you like to do the most.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.
**Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1.