When the clock starts, perform…
Two sets of:
60 Seconds Run/Bike/Row
60 Seconds Plank Hold From Elbows
60 Seconds Downward Dog Stretch
Followed by…
Two sets of:
100 Meter Farmer Carry
30 Seconds of Banded OR Bodyweight Good Mornings
30-60 Seconds Nose to Wall Handstand Hold
Followed by…
Two sets of:
10 Deadlifts
5 Strict Handstand Push-Ups
Rest 30 Seconds between sets
When the running clock reaches 15:00, perform the following…
For time:
42 Dumbbell/Backpack Deadlifts
21 Strict Handstand Push-Ups
30 Dumbbell/Backpack Deadlifts
15 Strict Handstand Push-Ups
18 Dumbbell/Backpack Deadlifts
9 Strict Handstand Push-Ups
When the running clock reaches 40:00, perform the following…
Three sets of:
20-30 Banded Bicep Curls
Max Hold at the Top of a Banded Biceps Curl
Rest 1-2 Minutes between sets
***
Engine Option
For time:
10 Burpee Box Jump-Overs (24″/20”)
20/15 Machine Calories
10 Burpee Box Jump-Overs
Rest 90 seconds and repeat for a total of SIX sets.
Aerobic/Gymnastics Option
Every 8 minutes, for 40 minutes for times:
400 Meter Run
10 Strict Handstand Push-Ups
30 V-Ups
10 Strict Handstand Push-Ups
400 Meter Run
