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Rx / Scaled
Every 8 minutes, for 40 minutes (5 sets) for times:
400 Meter Run
30 Wall Ball Shots (9/6 Kg)
400 Meter Run
30 Push-Ups
If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.
Basic
Every 8 minutes, for 40 minutes (5 sets) for times:
300 Meter Run
20 Wall Ball Shots (6/3 Kg)
300 Meter Run
20 Push-Ups
If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.
Motivation.