No Equipment
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 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 15:00, perform the following...
Every minute, on the minute, for 20 minutes of:
Station 1: 10-15 Right Arm Forward Push-Ups (stagger your right arm out in front)
Station 2: 10-15 Left Arm Forward Push-ups (stagger your left arm out in front)
Station 3: 15-20 Backpack Ground to Overhead OR 20 Alternating Leg V-Ups
Station 4: 10-15 Superman Punches (superman position and reach arm straight and bring back)
*Please record total number of reps per set.
When the running clock reaches 40:00, perform the following...
Every minute, on the minute, for 12 minutes of:
Station 1: 30 seconds of Bent-Over Bat Wing Hold
Station 2: 30 seconds of Russian Twist
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
Limited Equipment
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Bicycles
30 seconds of Right Arm Shoulder Taps
30 seconds of Left Arm Shoulder Taps
30 seconds of Superman Hold
30 seconds of Inchworms
60 seconds of Bottom of Squat Hold
Rest 30 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 15:00, perform the following...
Every minute, on the minute, for 20 minutes of:
Station 1: 10-15 Right-Arm Push Press
Station 2: 10-15 Left-Arm Push Press
Station 3: 15-20 Kettlebell Swings or Alternating Dumbbell Snatches
Station 4: 3-5 Man-Makers
*Please record total number of reps each set
When the running clock reaches 40:00, perform the following...
Every minute, on the minute, for 12 minutes of::
Station 1: 30 seconds of Band Pull-Aparts
Station 2: 30 seconds of Russian Twists
Station 3: 30 seconds of Supine Leg Lifts
Station 4: 30 seconds of Straight Body Ceiling-Reaching Crunches
***
Bike Option
Every 10 minutes, for 40 minutes for times:
100/70 Calories of Assault Bike
Running Option
One set of:
Run 1600 Meters @ 85% of 1-Mile Pace
Run 800 Meters @ 90% of 1-Mile Pace
Run 800 Meters @ 75% of 1-Mile Pace
Run 1600 Meters @ 80-85% of 1-Mile Pace
Rowing Option
One set of:
Row 2000 Meters @ 85% of 2k PR Pace
Row 1000 Meters @ 90% of 2k PR Pace
Row 1000 Meters @ 75% of 2k PR Pace
Row 2000 Meters @ 80-85% of 2k PR Pace
