No Equipment
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by...
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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 16:00, perform the following...
Against a 2-minute running clock...
200 Meter Run
Max Reps of Alternating Lunges
Rest 60 seconds, and then...
Against a 2-minute running clock...
200 Meter Run
Max Reps of Lateral Lunges with Anterior Loading
(if possible, hug a backpack or goblet hold a KB/DB)
Rest for 60 seconds and repeat for a total of THREE sets.
When the running clock reaches 16:00, perform the following...
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
Limited Equipment
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms
Immediately followed by...
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups
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 16:00, perform the following...
Against a 2-minute running clock...
20/15 Machine Calories
Max Reps of Jumping Lunges
Rest 60 seconds, and then...
Against a 2-minute running clock...
20/15 Machine Calories
Max Reps of Alternating Dumbbell Lunges
Rest for 60 seconds, and repeat for a total of THREE sets.
When the running clock reaches 40:00, perform the following...
Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes
***
Five sets of:
100-Foot Farmer’s Carry
immediately followed by…
100-Foot Sandbag Carry (Bearhug)
Rest 2 minutes
