Two sets of: 60 second Jog in Place/Jumping Jacks/Jump Rope 30 seconds of Right Side Plank 30 seconds of Left Side Plank 30 seconds of Right Side Lying Leg Raises 30 seconds of Left Side Lying Leg Raises 60 seconds of Alternating Bird Dogs 30 seconds of Backpack Burpee Deadlifts Rest 60 seconds
When the running clock reaches 15:00, perform the following...
Three rounds for time of: 400 Meter Run or 100 Mountain Climbers
Immediately followed by...
Three rounds of... 7 Backpack Squat Cleans 7 Backpack-Facing Burpees
After every run/climbers you'll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 300 mountain climbers and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following...
Four sets of: 30 seconds of Bottom of Push-Up Hold Rest 30 seconds
Immediately followed by...
Four sets of: 30 seconds of Bent-Over Backpack Rows Rest 30 seconds
Immediately followed by...
Four sets of: 30 seconds of Hollow Hold Rest 30 seconds
Limited Equipment
Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope 30 seconds of Right Side Plank 30 seconds of Left Side Plank 60 seconds of Banded Monster Walk 60 seconds of Alternating Bird Dogs 30 seconds of DB Burpee Deadlifts Rest 60 seconds
When the running clock reaches 15:00, perform the following...
Three rounds for time of: 400 Meter Run or 30/20 Calorie Bike or Row
Immediately followed by...
Three rounds of... 7 Dumbbell Squat Cleans 7 Burpees over Dumbbells
After every run/bike/row you'll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and burpees.
Time Cap = 20 Minutes
When the running clock reaches 40:00, perform the following...
Four sets of: 30 seconds of Dumbbell Bench Press (moderate weight) Rest 30 seconds
immediately followed by....
Four sets of: 30 seconds of Bilateral Rows Rest 30 seconds
immediately followed by....
Four sets of: 30 seconds of Hollow Hold (add some weight to hands overhead if this is too easy) Rest 30 seconds
