No Equipment
Two sets of:
60 seconds of Jogging High Knees In Place
30 second Static Goblet Squat Hold
60 seconds of Alternating Lateral Lunges
30 seconds of Plank to Push-Up Transitions
30 seconds of Mountain Climbers
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 15:00, perform the following...
Every minute, on the minute, for 18 minutes of:
Station 1: Backpack Push Press or Pike Push-Ups x 15-20 reps
Station 2: 5-10 Dynamic Push-Ups
Station 3: 20 Seconds of Side Plank (each side)
Please record number of reps achieved in each set.
When the running clock reaches 35:00, perform the following...
Three sets of:
30-45 seconds of Handstand Hold (Substitute Plank if needed)
30 seconds of Reverse Snow Angels
15-20 reps of Backpack Curls
30-60 seconds of Russian Twist
Limited Equipment
Two sets of:
60 second Run/Bike/Row (any machine you have access to)
30 seconds of Jumping Jacks
60 seconds of Alternating Lateral Lunges
30 seconds of Dumbbell Bear Crawl
30 seconds of Russian Baby Makers
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 15:00, perform the following...
Every minute, on the minute, for 18 minutes of:
Station 1: 15-20 Alternating Single-Arm Dumbbell or Kettlebell Push Press
Station 2: 7-10 Single-Arm Hang Clean & Jerk (each arm - or 7-10 with barbell)
Station 3: 30 Seconds of Renegade Rows
Please record total number of reps in each set.
When the running clock reaches 35:00, perform the following...
Three sets of:
30-45 seconds of Handstand Hold (Substitute Plank if needed)
30 seconds of Reverse Snow Angels
15-20 reps of Backpack Curls
30-60 seconds of Russian Twist
***
For times:
Run 1600 Meters @ 80% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90% of 1-Mile PR Pace
Rest 60 seconds
Run 1600 Meters @ 85% of 1-Mile PR Pace
Rest 30 seconds
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rowing Option
For times:
Row 2000 Meters @ 80% of 2k PR Pace
Rest 30 seconds
Row 1000 Meters @ 90% of 2k PR Pace
Rest 60 seconds
Row 2000 Meters @ 85% of 2k PR Pace
Rest 30 seconds
Row 1000 Meters @ 90-95% of 2k PR Pace
