Two sets of: 60 second Run/Bike/Row/Jumping Jacks 60 seconds of Box Bear Crawl* 30 seconds of Pigeon Pulses per Leg 60 seconds of Alternating Reverse Lunges 30 seconds of Side Plank Reach Throughs per side 30 seconds of Ground to Sky Reaches Rest 30 seconds
*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.
When the running clock reaches 15:00, perform the following...
Every minute, on the minute, for 24 minutes: Station 1 - 15/10 Machine Calories or 45 seconds of Mountain Climbers Station 2 - 10-15 Bilateral Bent-Over Rows Station 3 - 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold Station 4 - Rest
When the running clock reaches 45:00, perform the following...
Three sets of: 10 Side Plank Reach-Throughs each side 20 Superman Punches 30 second Hollow Hold Rest 30 seconds
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Rowing Option Four sets for times of: Row 1800 Meters Rest 4 minutes
Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week.
Running Option Six sets for distances of: 4 Minutes of Running Rest 2 minutes
