No Equipment
Two sets of:
60 second Jog in Place/Jump Rope/Jumping Jacks
30 seconds of Alternating Single-Leg V-Ups
60 seconds of Alternating Single Leg Deadlifts
60 seconds of Alternating Bird Dogs
30 seconds of Bodyweight Hip Bridges
Rest 60 seconds
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 15 minutes of:
5 Backpack Burpee Ground to Overhead
10 Jumping Squats
15 Sit-ups
30 Running Man Line Jumps
200 Meter Run OR 30 Jumping Jacks
When the running clock reaches 35:00, perform the following...
Four sets, for max reps, of:
30 seconds of Backpack Upright Rows
Rest 30 seconds
immediately followed by....
Four sets, for max reps, of:
30 seconds of Bent-Over Reverse Flys
Rest 30 seconds
immediately followed by....
Four sets of:
30 seconds of Seated Backpack Press
Rest 30 seconds
immediately followed by....
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds
Limited Equipment
Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups
60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 15 minutes of:
5 Devil's Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
200 Meter Run OR 15/10 Machine Calories
When the running clock reaches 35:00, perform the following...
Four sets, for max reps, of:
30 seconds of Upright Rows
Rest 30 seconds
immediately followed by....
Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds
immediately followed by....
Four sets of:
30 seconds of Single Dumbbell/Kettlebell/Plate Seated Shoulder Press
Rest 30 seconds
immediately followed by....
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds
***
Four sets for for times of:
30/20 Machine Calories or 300 Meter Run
20 Walking Lunges with DB/KB or weights if possible
100-Foot Sandbag/Odd Object Carry (bear hug)
Rest 90 seconds
