Move

35 Min. AMRAP
200m Run
15 Sit Ups
10 Lateral Burpees Over DB
5 Single Dumbbell Reverse Lunges per side
1 Min. Rest

Train

1) Hold Still

5 Rounds For Time (35 Min. Time Cap)
400m Run
30 V-Ups
20 Lateral Barbell Burpees
10 Front Rack Reverse Lunges (155/105#)

Stimulus

1) This is a long, grindy workout. Run can be subbed for 500/450m row or 25/20 Cal Bike. The prescribed version does not have rest so pick a steady pace to run through the burpee over bar slowly to be able to hold onto the lunges unbroken. Each round must be completed in under 7 minutes to finish this workout within the time cap.