No Equipment
When the clock starts, perform...
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers - hold each position for one full 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 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
*200-Foot Shuttle Run
Rest 2 minutes, and then...
Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run
*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.
When the running clock reaches 40:00, perform the following...
Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes
Limited Equipment
When the clock starts, perform...
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers - hold each position for one full 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 8 minutes of:
10 Strict Pull-Ups OR Bent-Over Rows
5 Burpees
*200-Foot Shuttle Run
Rest 2 minutes, and then...
Complete as many rounds and reps possible in 8 minutes of:
10 Burpees
5 Strict Pull-Ups OR Bent-Over Rows
*200 foot Shuttle Run
*Set up cones or markers 25 feet apart and perform 8 lengths to accumulate your 200-foot shuttle run.
When the running clock reaches 40:00, perform the following...
Three sets of:
15 Straight Leg Sit Ups
2 Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes
