Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Inchworms
60 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Plank Hold from Push-Up Position
30 seconds of Push-Ups @ 21X1
30 second Static Hold in Bottom of a Goblet Squat
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. This should be performed at 75-80%.
When the running clock reaches 12:00, perform the following...
"Death By Burpees"
Based on your ability, begin anywhere from 5-10 burpees during the first minute.
Every minute after that, add 1 more burpee, until your unable to complete all of the reps within the minute.
If you would like to make this more challenging, add an object to jump on to or over after each burpee - such as a barbell, parallette, etc....
Example -
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Etc...until you cannot complete all of the reps within the 60-second window.
Rest until fully recovered…
Every 6 minutes, for 18 minutes for times:
500 Meter Row or 400 Meter Run
10 Strict Handstand Push-Ups or L-Seated Presses or 5 Wall Walks
20 V-Ups
30 Push-Ups
