Two sets of:
60 second Run/Bike/Row
30 seconds of Divebomber Push-Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
Rest 60 seconds
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following…
Four sets, for max reps, of:
45 Seconds of Dumbbell Shoulder to Overhead
Rest 45 seconds
45 Seconds of Alternating Dumbbell or Kettlebell Hang Snatches
Rest 45 seconds
45 seconds Goblet Hold Alternating Lunges
Rest 90 seconds
When the running clock reaches 35:00, perform the following…
Three sets of:
8-10 Tempo Half-Kneeling Single-Arm Arnold Press Each Arm @ 2011 OR 30-60 Second Nose to Wall Handstand Hold
8-10 Tempo Single-Arm Dumbbell or Kettlebell Row Each Arm @ 2111
10-15 Dumbbell Overhead Triceps Extension
***
Running Option
Five sets for times of:
Run 800 Meters @ 105+% of 1-Mile Pace
Rest 4-5 minutes
You’re running each set at a faster pace than your 1-mile PR pace, but you’ll have 4-5 minutes to recover between intervals, so be aggressive and see what pace you’re capable of holding.
Rowing Option
Every 4 minutes, for 32 minutes for distances of:
90 seconds of Rowing
Your goal should be to maintain consistent pacing across all sets.
