No Equipment
When the clock starts, perform...
Two sets of:
60 seconds of Jumping Jacks
30 seconds of Russian Baby Makers
30 second Side Plank each side
30 seconds of Alternating Cossack Squats
60 seconds of Jogging in Place or High Knees or Bunny Hops
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 15:00, perform the following...
Every minute, on the minute, for 18 minutes for max reps of:
Minute 1: 16-20 Lunges (add weight if possible - backpack or holding an object)
Minute 2: 6-8 Devils Press (hold an object if possible and press it overhead as you stand)
Minute 3: 30 seconds of Handstand Hold
When the running clock reaches 38:00, perform the following...
Three sets of:
30 seconds of Right Leg Single-Leg Deadlifts
immediately into...
30 seconds of Left Leg Single-Leg Deadlifts
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Right Leg Bulgarian Split Squats
immediately into...
30 seconds of Left Leg Bulgarian Split Squats
Rest 60 seconds
Three sets, for max time, of:
Plank Hold or Hollow Hold
Rest 90 seconds
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 DB or KB "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. This should be performed at 70-80% effort.
When the running clock reaches 15:00, perform the following...
Every minute, on the minute, for 18 minutes of:
Minute 1: 16-20 Dumbbell or Kettlebell Alternating Lunges
Minute 2: Max Reps of Dumbbell Man-Makers
Minute 3: Rest
When the running clock reaches 38:00, perform the following...
Three sets of:
60 seconds of Romanian Deadlifts with KB/DBs
Rest 30 seconds
60 seconds of Lying Leg Lifts
Rest 30 seconds
30 seconds of Upright Rows
immediately into...
30 seconds of Standing Arnold Press
Rest 60 seconds
Three sets, for max time, of:
Plank Hold or Hollow Hold
Rest 90 seconds
***
Running Option
Eight sets for times of:
Run 200 Meters @ 90-95% of your 400m PR pace
Run 200 Meters @ 55-60% of your 400m PR pace
Run 200 Meters @ 95-100% of your 400m PR pace
Rest 2-3 minutes
Rowing Option
Eight sets for times of:
Row 250 Meters @ 90-95% of your 500m PR pace
Row 250 Meters @ 55-60% of your 500m PR pace
Row 250 Meters @ 95-100% of your 500m PR pace
Rest 2-3 minutes
