No Equipment
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers - hold each position for one second
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.
When the running clock reaches 18:00, perform the following...
Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Push Ups
20 Sit Ups
10 Alternating Lunges
When the running clock reaches 36:00, perform the following...
Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds
followed by...
One set of:
2 minutes of Knee Plank Hold
Limited Equipment
When the clock starts, perform...
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squat
Minute 2: 45 Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers - hold each position for one second
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.
When the running clock reaches 18:00, perform the following...
Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Dumbbell Push Press
10 Alternating Reverse Lunges with DB Farmer's Carry
5 Burpee Dumbbell Deadlifts
When the running clock reaches 36:00, perform the following...
Three sets of:
45 seconds of Hollow Rocks
Rest 30 seconds
45 seconds of Arch Rocks
Rest 30 seconds
followed by...
One set of:
2 minutes of Knee Plank Hold
