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Run 4.1 miles at a moderate pace (5 or 10k race pace). Be sure to incorporate hills and some grass work (run in grass or along trails).
Here are some good hills:
Hill |
stairs and hill |
Perform the following obstacles after the run. The obstacles are listed with pictures and some alternatives.
Climb 18 foot rope
Rope climb at obstacle course |
18 foot rope in back yard |
Navigate balance obstacle x 2
Balance platform |
Roadside curb |
Playground balance beam |
6 pull ups
Pull up on swing set or Cannon Balls |
Different pull up grips |
Gym pull up bar |
Playground pull up bar |
Navigate balance obstacle x 2
Cinder block rope pull
Three cinder blog |
Spear throw-5 x for each arm
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