Every minute, on the minute, for 15 minutes of: Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat Minute 2: 45 Second Prone Plank Hold Minute 3: 16 Tempo Mountain Climbers – hold each position for one second
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.
When the running clock reaches 20:00, perform the following…
Every 7 minutes, for 21 minutes for times of: 500 Meter Row or 40/30 Calorie Assault Bike 20 Dumbbell Hang Clusters
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Engine Option Against a 10-minute clock: 100/70 Machine Calories Max Reps of Burpee Box Jump-Overs in remaining time
Rest until the running clock reaches 30:00, and then…
Against a 10-minute clock: 100/70 Machine Calories Max Reps of Down-Ups in remaining time
