Two sets of:
2 minute run/bike/row
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)
When the running clock reaches 35:00, perform the following…
For max reps:
30 seconds of Dumbbell or Kettlebell Floor Press
30 second Superman Hold
30 second Hollow hold
Rest 60 seconds and complete a total of FOUR sets.
When the running clock reaches 50:00, perform the following…
5-10 minute cool down Jog, Bike, Ski or Row
No Equipment Option:
Two sets of:
60 seconds of Inchworms
60 seconds of Bodyweight Squat Jumps
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second wall sit hold
30 seconds of Shoulder Taps from Push-Up Plank Position
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes of:
Minute 1: 10-15 Dynamic Push-Ups
Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)
Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)
When the running clock reaches 35:00, perform the following…
For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets
When the running clock reaches 50:00, perform the following…
5-10 minute cool down Jog, Bike, Ski or Row
