Every 2 mins, for 30 mins (3 rounds) of:
Station 1 – 200-400m Run
Station 2 – 30 Wall Balls (6kg/10kg)
Station 3 – 200-400m Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (20″/24″)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed reps or distances are too hard/easy, please adjust the reps so that you are able to complete the first round (10 mins) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
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