Two sets of: 60 second Run/Bike/Row/Jumping Jacks 30 seconds of Downward Dog Stretch 30 seconds of Divebomber Push-Ups 30 seconds of Handstand Hold OR Front Leaning Rest 30 seconds of Reverse Snow Angels 30 seconds of Russian Baby Makers 30 seconds of Kang Squats 30 seconds rest
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. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following...
Against a 2-minute running clock, complete as many reps as possible of: 20 Air Squats 15 Backpack Push Presses Max Reps of Backpack Devil's Presses in the remaining time
Rest 60 seconds between sets, and complete a total of five (5) sets.
When the running clock reaches 35:00, perform the following...
Three sets of: 15 seconds of Top of Push-Up Hold 15 seconds of Bottom of Push-Up Hold Max Reps of Unbroken Push-Ups Bulgarian Split Squats x 8-10 each leg @ 3111 Rest as needed
Limited Equipment
When the clock starts, perform...
Two sets of: 60 second Run/Bike/Row/Jumping Jacks 30 seconds of Downward Dog Stretch 30 seconds of Divebomber Push-Ups 30 seconds of Handstand Hold OR Front Leaning Rest 30 seconds of Reverse Snow Angels 30 seconds of Russian Baby Makers 30 seconds of Kang Squats 30 seconds rest
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. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following...
Against a 2-minute running clock, complete as many reps as possible of: 10 Goblet Squat @ 21X1 Tempo 15 Dumbbell or Barbell Push Presses Max Reps of Alternating Single-Arm Devil's Presses in the remaining time
Rest 60 seconds between sets, and complete a total of five (5) sets.
When the running clock reaches 35:00, perform the following...
Three sets of: Alternating Dumbbell Bent Over Rows x 8-10 reps each arm Rest 30 seconds Dumbbell Floor Press x 8-10 reps Rest 30 seconds Dumbbell Farmer's Hold Bulgarian Split Squats x 8-10 each leg @ 3111 Rest as needed
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Running Option For warm-up: Run 400 Meters @ 60-65% Run 400 Meters @ 65-70% Run 400 Meters @ 70-75%
Rest as needed, and then…
For time: Run 400 Meters @ 100%
This should be treated as a maximal effort test.
Rest 60-90 seconds, and then…
For cool down: Run 400 Meters @ 65-70% Run 400 Meters @ 70-75% Run 400 Meters @ 70-75% Run 400 Meters @ 65-70%
Rowing Option Every 4 minutes, for 32 minutes for times of: Row 550 Meters
Your goal should be to maintain consistent pacing across all sets. Aim for the same paces you held for last week’s 500 meter efforts.
