Two sets of: 60 Jumping Jacks or High Knee Jog in Place 10 Bird Dogs each side 60 seconds of Bottom of Air Squat Hold 10 Russian Baby Makers 60 second Alternating Shoulder Taps in 10 Burpee Tuck Jumps
When the running clock reaches 15:00, perform the following...
Four sets of: 60 seconds of Wide-Stance Air Squats @ 22X1 60 seconds of Superman Hold 60 seconds of Reverse Snow Angels @ 2222 Tempo Rest 60 seconds
When the running clock reaches 35:00, perform the following...
Complete as many rounds and reps as possible in 10 minutes of: 30 Russian Twists 12 Alternating Jumping Lunges 9 Bodyweight Hip Bridges 6 Burpees
When the running clock reaches 50:00, perform the following...
Four sets of: 8 Divebomber Push-Ups Rest 30 seconds
immediately followed by....
Four sets, for max reps, of: Wide-Grip Push-Ups Rest 30 seconds
immediately followed by....
Four sets of: 30 second Bodyweight Bat Wing Hold Rest 30 seconds
immediately followed by....
Five sets of: 10 Sit Ups Rest 20 seconds
Limited Equipment
When the clock starts, perform...
Two sets of: 60 seconds of Assault Bike or Row 10 Bird Dogs each side 60 seconds of Bottom of Air Squat Hold 10 Russian Baby Makers 60 second Farmer's Hold 10 Dumbbell Burpee Deadlifts
When the running clock reaches 15:00, perform the following...
Four sets of: 60 seconds Monster Walk 60 seconds Banded Good Mornings 60 seconds of Banded Face Pulls Rest 60 seconds
When the running clock reaches 35:00, perform the following...
Complete as many rounds and reps as possible in 10 minutes of: 15/12 Calorie Assault Bike, Row, Ski Erg or Run 1 Round of "DT"*
*"DT" is a complex of: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead
Choose a weight that possible for you to perform the first few rounds unbroken. Typically "DT" is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with.
When the running clock reaches 50:00, perform the following...
