No Equipment
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers - hold each position for one second
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 20:00, perform the following...
Every 7 minutes, for 21 minutes for times of:
100 Jumping Jacks or Double-Unders
25 Jumping Squats
20 Single-Leg Deadlifts (each leg)
(reach and touch the ground with both hands on either side of the front foot - you can also use a backpack or anything you can safely load with)
We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
Limited Equipment
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of 2 Alternating Lunges + 1 Air Squat
Minute 2: 45 Second Prone Plank Hold
Minute 3: 16 Tempo Mountain Climbers - hold each position for one second
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 20:00, perform the following...
Every 7 minutes, for 21 minutes for times of:
500 Meter Row or 40/30 Calorie Assault Bike
25 Thrusters
20 Hang Power Cleans
Use a load for the thrusters and hang power cleans that you can perform with a maximum of one break for each movement on the first set. We are looking for each set to take between 4-5 minutes, so load accordingly. We want all athletes getting at least 2 minutes of rest so that they can produce high power output for the next set.
Be creative with objects. You can use a barbell, dumbbells, sandbags, a backpack, etc...for the thrusters and hang power cleans.
Followed by...
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds
***
Three sets of:
100-Foot Farmer’s Carry
100-Foot Overhead Carry
100-Foot Sandbag Carry
100-Foot Farmer’s Carry
100-Foot Overhead Carry
100-Foot Sandbag Carry
Rest 3 minutes
Be creative with objects. Use anything you can find !
