No Equipment
When the clock starts, perform...
Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms
When the running clock reaches 8:00, move immediately into...
Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups
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 18:00, perform the following...
Against a 4-minute running clock...
2 Minutes of Running
Max Reps of Burpees
Rest 2 minutes and repeat for a total of FOUR sets.
Limited Equipment
When the clock starts, perform...
Complete rounds of the following at 70-80% effort for 8 minutes:
10 Squats (loaded or unloaded)
10 Standing Ground to Sky Touches
10 Alternating Lunges
5 Inch Worms
When the running clock reaches 8:00, move immediately into...
Complete rounds of the following at 70-80% effort for 4 minutes:
10 High Knees
10 Squat Tuck Jumps
10 Down Ups
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 18:00, perform the following...
Against a 4-minute running clock...
2 Minutes of Rowing or Running
Max Reps of Wall Ball Shots or Dumbbell Thrusters
Rest 2 minutes and repeat for a total of FOUR sets.
***
Running Option
Four sets for times of:
Run 1200 Meters @ 85-90% of 1-Mile PR Pace
Rest 2 minutes
OR
Rowing Option
Four sets for times of:
Row 1500 Meters @ 85-90% of 2k PR Pace
Rest 90 seconds
