For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
__
option 2
For time:
400-m run
30 knees-to-chests
400-m run
5 wall walks
400-m run
30 knees-to-chests
400-m run
__
option 3
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-ups
200-m run
20 hanging knee raises
200-m run

Goal & Intensity:
- This bodyweight workout will challenge your core stamina in different ways.
- Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce the to 5 or 7 reps as needed. If you can’t fully climb the wall without losing a straight arm, scale the range of motion as well.
- Following the workout, we will perform some skill work, focusing on strengthening the posterior chain. Afterward, stick around to spend time stretching before leaving the gym.
- 12:00-18:00.
- Moderate time domain pyramid-style workout.
- Run efforts in 2:15 or less. 3+ wall walks per minute. Toes-to-bars in 3:00 or less.