“Cement Mixer” Every 3:00 for 7 Sets: 400 Meter Run 12 Toes-to-Bar
L2 Sub Hanging Knee Raise L1 200 M Run 12 Sit-Ups
On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Remaining time is rest. Score for todays workout is the slowest round. In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number.