No Equipment
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into...
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Plank Hold
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 20:00, perform the following...
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Burpees
Push-Ups
Backpack Thrusters
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following...
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by...
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds
Limited Equipment
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into...
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Plank Hold
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 20:00, perform the following...
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Deadlift
Dumbbell Push Press
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
Time Cap = 15 Minutes
When the running clock reaches 40:00, perform the following...
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by...
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds
