Two sets of: 60 seconds of Running or Down Ups 30 seconds of Divebomber Push-Ups 60 seconds of Alternating Reverse Lunges 30 seconds of Plank to Push-Up Transitions 30 seconds of Mountain Climbers 30 second Goblet Squat hold at the bottom Rest 60 seconds
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. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following...
Four sets, for max reps, of: 60 seconds of Push Ups Rest 60 seconds 60 seconds Burpee Jump Backs Rest 60 seconds 60 seconds Jumping Lunges Rest 60 seconds
*Burpee Jump Backs are like burpees, but instead of going to the floor, you drop to the top of a push-up plank position, then jump back to standing.
When the running clock reaches 41:00, perform the following...
Three sets of: Plank or Handstand Shoulder Taps x 20 each arm Bent-Over Reverse Flyes x 10-15 @ 1013 (use small water bottles if you have them, or just closed fists and focus on controlling your muscle contraction) Bench Dips x 10-15 reps @ 2111 (these can be performed on a chair, couch or any stable surface that will support your load)
Followed by...
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 (like you are blowing a whistle)... Brief hold out.
Keep the ratio of inhale to exhale at a 1:2
Limited Equipment
Two sets of: 60 second Run/Bike/Row (any machine you have access to) 30 seconds of Divebomber Push Ups 60 seconds of Alternating Reverse Lunges 30 seconds of Right Arm Windmills (Dumbbell or Kettlebell) 30 seconds of Left Arm Windmills (Dumbbell or Kettlebell) 30 seconds of Air Squats Rest 60 seconds
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. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following...
Four sets, for max reps, of: 60 seconds Shoulder to Overhead Rest 60 seconds *60 seconds Dumbbell or Kettlebell Hang Snatches Rest 60 seconds 60 seconds Front Rack Alternating Lunges Rest 60 seconds
*Alternate arms every 3 reps
When the running clock reaches 41:00, perform the following...
Three sets of: Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011 Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111 Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0
Followed by...
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 (like you are blowing a whistle)... Brief hold out.
***
Running Option Three sets for times of: Run 400 Meters @ 85% of 400m PR pace Run 400 Meters @ 70% Run 400 Meters @ 90% Run 400 Meters @ 75% Rest 3-4 minutes
Rowing Option Three sets for times of: Row 500 Meters @ 85% of 500m PR pace Row 500 Meters @ 70% Row 500 Meters @ 90% Row 500 Meters @ 75% Rest 3-4 minutes
