12 x on the 4 Minute
1. 400 Meter Run + 12/9 Cal Bike
2. 400 Meter Run + 30 Lunges
3. 400 Meter Run + 12/9 Cal Row
4. 400 Meter Run + 10 Sit to Stands
5. 400 Meter Run + 30 Wall Balls
6. 400 Meter Run + 100 Meter Farmer’s Carry

MCx: 20/14, 53/35
MAx: 10/8 cals, 14/10, 35/26
MVx: 9/6 cals, 20 lunges or squats, sts from a mat, 10 wb 10/6, 26/18

GOALS + GUIDANCE: This is going to be FUN! On the four minute, complete 400 meters in about two minutes, and the remaining work in about one minute. You should have :45-:60 of rest before the next interval, so really push your pace each interval. Scale meters or reps to stay within the time domains.