60 second Run/Bike/Row/Jumping Jacks 60 seconds of Deep Lunge Mountain Climbers 30 seconds of Divebomb Push-ups 30 seconds of Plank Kick-Throughs With Hand Tap (Left Foot to Right Hand and Right Foot to Left Hand) 60 seconds of Face Down Alternating Scorpion Kicks 60 seconds of Bear Crawl 30 seconds of Superman Hold Rest 60 seconds
Complete as many rounds and reps as possible in 12 minutes of: 50 Air Squats 50 Double-Unders or Running Man Line Jumps 50 Walking Lunges 50 Strict Press (Backpack/Barbell/Dumbbell)
Rest 3 minutes, and when the running clock reaches 15:00...
Complete as many rounds and reps as possible in 6 minutes of: 25 Air Squats 25 Double-Unders or Running Man Line Jumps 25 Walking Lunges 25 Strict Press (Backpack/Barbell/Dumbbell)
When the running clock reaches 40:00, perform the following:
Three sets of: Bent-Over Alternating Dumbbell Rows x 8-10 reps each side Weighted Side Bends x 20 reps each side Bodyweight Good Mornings x 30 reps
