NO EQUIPMENT
When the clock starts, perform...
Two sets of:
60 seconds of Down Ups
30 seconds of Russian Baby Makers
30 second Side Plank (each side)
30 seconds of Alternating Cossack Squats
60 second Wall Sit Hold
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 12:00, perform the following...
Every minute, on the minute, for 20 minutes of:
Minute 1: 16-20 Jumping Lunges
Minute 2: 30-45 seconds of Mountain Climbers
Minute 3: Max Reps Burpees Over Any Object
Minute 4: Rest
When the running clock reaches 40:00, perform the following...
Three sets of:
45 seconds of Bent-Over Rows (using a loaded backpack)
Rest 15 seconds
45 seconds of Romanian Deadlifts (using the loaded backpack)
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds
When the running clock reaches 55:00, perform the following..
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose
Brief hold in
Exhale for 6-10 seconds through your mouth (think like you are blowing a whistle)
Brief hold out
Keep the ratio of inhale to exhale at a 1:2.
***
LIMITED EQUIPMENT
When the clock starts, perform...
Two sets of:
90 second Run/Bike/Row (any machine you have access to)
30 second Side Plank (each side)
30 seconds of Dumbbell or Kettlebell Kang Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 seconds of Alternating Cossack Squats
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 12:00, perform the following...
Every minute, on the minute, for 20 minutes of:
Minute 1: 12-15 Dumbbell or Kettlebell Thrusters
Minute 2: 5-8 Devil's Presses
Minute 3: Max Calorie Row or Bike
Minute 4: Rest
When the running clock reaches 40:00, perform the following...
Three sets of:
45 seconds of Pronated-Grip Bent-Over Row
Rest 15 seconds
45 seconds of Romanian Deadlifts
Rest 15 seconds
60 seconds of Flutter Kicks
Rest 60 seconds
When the running clock reaches 55:00, perform the following...
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose
Brief hold in
Exhale for 6-10 seconds through your mouth (think like you are blowing a whistle)
Brief hold out
Keep the ratio of inhale to exhale at a 1:2.
