Two sets of: 90 second Jog or High Knees in place (sub Jumping Jacks) 60 second Front Leaning Rest (Plank from Push-Up Position) 30 seconds of Right Side Plank Hip Bounces 30 seconds of Left Side Plank Hip Bounces 30 seconds Static Squat 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.
When the running clock reaches 12:00, perform the following...
Every minute, on the minute, for 24 minutes for max reps of: Minute 1: 30 seconds of Mountain Climbers Minute 2: 30 seconds of Sandbag/Backpack Squats (bearhug hold) Minute 3: 60 seconds of Down Ups Minute 4: Rest
Please record total number of reps per set.
When the running clock reaches 40:00, perform the following...
Three sets of: 30 seconds of Bent-Over Reverse Flys - using equal weighted textbooks, or rocks :) Rest 30 seconds 45 seconds of Alternating Reverse Lunges (wearing a backpack) Rest 15 seconds 60 seconds of Supine Leg Lifts Rest 60 seconds
Limited Equipment
Two sets of:
90 second Run/Bike/Row (any machine you have access to) 60 second Front Leaning Rest (Plank from Push-Up Position) 30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats 30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold 30 Seconds of Bodyweight Hip Bridges
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 12:00, perform the following...
Every minute, on the minute, for 24 minutes of: Minute 1: 15-18/10-12 Cal Bike or Row Minute 2: 12-16 Dumbbell or Kettlebell Alternating Arm Thrusters Minute 3: 60 seconds of Max Reps Devil's Press Minute 4: Rest
When the running clock reaches 40:00, perform the following...
Three sets of: 30 seconds of Good Mornings Rest 30 seconds 45 seconds of Wide-Stance Dumbbell or Kettlebell Squats Rest 15 seconds 60 seconds of Supine Leg Lifts Rest 60 seconds
***
Running Option Every 4 minutes, for 32 minutes for times: Run 600 Meters @ 85-95% of your 400m PR pace
For the sake of clarity, if your 400m PR was 70 seconds, 90% is 78 seconds (70/.9).
Rowing Option Every 3 minutes, for 36 minutes for distances: 60 seconds of Rowing
