No Equipment
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds
When the running clock reaches 10:00, perform the following...
Three sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets
When the running clock reaches 18:00, perform the following...
Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers
Time Cap = 16 minutes
When the running clock reaches 40:00, perform the following...
Three sets of:
60 seconds of Front-Leaning Rest
10-15 Alternating Biceps Curls (use an object like a water jug)
10-15 Bodyweight Triceps Extensions
30-45 second Handstand Hold
Rest 60 seconds
Limited Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 second Static Squat Hold
30 seconds of Russian Baby Makers
30 seconds of Downward Dog Stretch
30 seconds of Supine Lying Leg Lifts
30 seconds of Hollow Hold
Rest 30 seconds
When the running clock reaches 10:00, perform the following...
Three sets, increasing intensity each set, of:
50 Meter Run or 10/7 Machine Calories
5 Burpees
5 Jumping Squats
Rest 30 seconds
When the running clock reaches 18:00, perform the following...
Five rounds for time of:
20 Wall Ball Shots*
15 Dumbbell or Kettlebell Deadlifts
100 Meter Run OR 15/10 Machine Calories
*Substitute 15 Thrusters if you do not have a wall ball.
Time Cap = 16 minutes
When the running clock reaches 40:00, perform the following...
Three sets of:
60 seconds of Weighted Front-Leaning Rest
10-15 Alternating Biceps Hammer Curls
10-15 Bodyweight Triceps Extensions
100 Meter Overhead Carry
Rest 60 seconds
***
Aerobic Option
Four sets for times of:
25/18 Machine Calories or 400 Meter Run
Rest 30 seconds
25 Burpees
Rest 30 seconds
25/18 Machine Calories or 400 Meter Run
Rest 2 minutes
