Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of: 30 second Static Squat Hold 6 Alternating Cossack Squats 10 Single-Leg Ground to Sky Touches 10 Alternating Lunges 30 second Plank Hold
Immediately followed by...
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of: 5 Air Squats 10 Tempo Mountain Climbers (pause 1-second in each position) 10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00...
Complete as many rounds and reps as possible in 2 minutes of: 30 Facing Line Jumps 20 Backpack Sumo Deadlifts 20 Alternating V-Ups
Rest 30 seconds, and then...
Complete as many rounds and reps as possible in 2 minutes of: 30 Lateral Line Jumps 20 Russian Backpack Swings 20 Hollow Rocks
Rest 30 seconds, and then repeat for a total of TWO sets through both portions. This portion will take 10 minutes to complete.
Limited Equipment
When the clock starts, perform...
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of: 30 second Static Squat Hold 6 Alternating Cossack Squats 10 Single-Leg Ground to Sky Touches 10 Alternating Lunges 30 second Plank Hold
Immediately followed by...
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of: 5 Air Squats 10 Tempo Mountain Climbers (pause 1-second in each position) 10 Alternating Object Taps in Front Leaning Rest
When the running clock reaches 15:00...
Complete as many rounds and reps as possible in 2 minutes of: 30 Double-Unders 20 Dumbbell Deadlifts 20 Alternating V-Ups
Rest 30 seconds, and then...
Complete as many rounds and reps as possible in 2 minutes of: 30 Double-Unders 20 Russian Dumbbell or Kettlebell Swings 20 Hollow Rocks
Rest 30 seconds, and then repeat for a total of TWO sets through both portions. This portion will take 10 minutes to complete.
