Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of: 10 Single-Leg Ground to Sky Touches 10 Air Squats 30 seconds Static Squat Hold 20 Mountain Climbers
immediately into...
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of: 10 Alternating Cossack Squats 10 Down Ups 30 Second Balance on Right Leg 30 Second Balance on Left Leg
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 20:00, perform the following...
Complete rounds of 21, 15 and 9 reps for time of: V-Ups Backpack/Object Romanian Deadlifts (hug the backpack/object tight to your chest, then push your hips back and hinge until you feel the end of your hamstring's active range of motion)
Rest until the running clock reaches 28:00, and then perform the following...
Rest until the running clock reaches 38:00, and then perform the following...
Complete as many rounds and reps as possible in 10 minutes of: 10 Backpack Hang Clean and Press 10 Backpack Strict Press 25 Sit-Ups
Limited Equipment
When the clock starts, perform...
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of: 10 Single-Leg Ground to Sky Touches 10 Air Squats 30 seconds Static Squat Hold 20 Mountain Climbers
immediately into...
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of: 10 Alternating Cossack Squats 10 Down Ups 30 Second Balance on Right Leg 30 Second Balance on Left Leg
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 20:00, perform the following...
Complete rounds of 21, 15 and 9 reps for time of: V-Ups Dumbbell Deadlifts
Rest until the running clock reaches 28:00, and then perform the following...
Rest until the running clock reaches 38:00, and then perform the following...
Complete as many rounds and reps as possible in 10 minutes of: 14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right) 28 Sit Ups
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Mixed Modal Option
Against a 60-second clock… 10/7 Machine Calorie Max Reps of Dumbbell Hang Power Clean to Overhead (50/35 lb DBs) Rest 60 seconds and repeat for a total of TEN sets.
Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 60 seconds. A good goal would be to perform 8-10 reps each set.
