When the running clock begins, perform the following…
Two sets of: 60 seconds of Bike/Run/Row/Skip 30 second Hollow Hold 30 seconds of Alternating Shoulder Taps in Front Leaning Rest 30 seconds of Bird Dogs per side 30 seconds of Suitcase Deadlifts per side 5 Divebomber Push-Ups Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 3-minute running clock… 150-Foot Shuttle Run* OR 30 Mountain Climbers 15 Backpack Bearhug Squats 150-Foot Shuttle Run* OR 30 Mountain Climbers 15 Backpack Shoulder to Overhead Max reps of Burpee Broad Jumps in the remaining time. Rest 2 minutes, and repeat for a total of FIVE sets.
*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.
When the running clock reaches 45:00, perform the following…
Three sets of: 20-30 Band-Resisted Face Pulls OR 30 seconds of Bent-Over Bat Wing Hold 15-20 Bodyweight Triceps Extensions 20-30 second Isometric Biceps Contraction (you can stand on a towel and contract as hard as possible pulling the towel up as hard as you can)
Limited Equipment
When the running clock begins, perform the following…
Two sets of: 60 seconds of Bike/Run/Row/Skip 30 second Hollow Hold 30 seconds of Alternating Shoulder Taps in Front Leaning Rest 30 seconds of Bird Dogs per side 30 seconds of Suitcase Deadlifts per side 5 Divebomber Push-Ups Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 3-minute running clock… 150-Foot Shuttle Run* OR 30 Mountain Climbers 15 Dumbbell Front Squats 150-Foot Shuttle Run* OR 30 Mountain Climbers 15 Dumbbell Shoulder to Overhead Max reps of Burpee Broad Jumps in the remaining time. Rest 2 minutes, and repeat for a total of FIVE sets.
*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.
When the running clock reaches 45:00, perform the following…
Three sets of: 20-30 Band-Resisted Face Pulls 20-30 Band-Resisted Triceps Extensions 20-30 Band-Resisted Biceps Curls
***
Aerobic Option
Three sets of: 7 Minutes of Machine Calories or Distance Rest 4 Minutes
