In running as in life it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability with brain and heart to master himself and his emotions.
Glenn Cunningham, American runner in the 1930s

 

WARM UP
3 MIN JUMP ROPE
THEN:
5 WALL BALLS
10 V UPS
1 BEAR CRAWL F/B
1 ROPE CLIMB
1 BLDG RUN
3 ROUNDS

WORKOUT
CIRCLES   4LEFT  4RIGHT    45LB PLATE/ 35LB PLATE
PINCHES   2 MIN HLD LFT FINGERS…..2 MIN HLD RGHT FINGERS   45LB PLATE/ 35LB PLATE
SIDE HIP RAISES   4LEFT 4RIGHT    45LB PLATE/ 35LB PLATE
THRUSTERS   45LB PLATE/ 35LB PLATE
SIT UPS   45LB PLATE/ 35LB PLATE

20 SEC ON    10 SEC REST
PERFORM BURPEES BETWEEN EACH OF THE ABOVE ROUNDS USING THE FOLLOWING COUNT:  4    7   10   13    16

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