When the running clock begins, perform the following...
Two sets of: 60 seconds of Bike/Run/Row/Skip 20 Alternating Single-Leg V-Ups 60 second Static Squat Hold 20 Bird Dogs (10 each side) 20 Backpack Suitcase Deadlifts (10 each side) 10 Windmills (5 each side; use a water jug OR balance a book on your hand)" "When the clock reaches 15:00, complete the following...
As many rounds and reps as possible in 16 minutes of:
20 Box Jumps OR 50 Double-Unders 30 Single Arm Backpack Overhead Squats (15 per arm) 400m run OR 100 Mountain Climbers
When the clock reaches 35:00, complete the following...
For the curls and extensions, you can use any available objects or resistance bands. Alternatively, you can use a towel and create isometric tension in each of these positions; contract as hard as you can for 4-5 seconds per repetition, and play with slight elbow angle variations throughout the set.
Limited Equipment
When the running clock begins, perform the following...
Two sets of: 60 seconds of Bike/Run/Row/Skip 20 Alternating Single-Leg V-Ups 60 second Static Squat Hold 20 Bird Dogs (10 each side) 20 Kettlebell or Dumbbell Suitcase Deadlifts (10 each side) 10 Dumbbell or Kettlebell Windmills (5 each side)
When the clock reaches 15:00, complete the following...
Complete as many rounds and reps as possible in 16 minutes of: 20 Box Jumps OR 50 Double-Unders 30 Overhead Squats (if using a Dumbbell or Kettlebell, perform 15 per arm) 400 Meter Run OR 25/18 Calorie Bike or Row
When the clock reaches 35:00, complete the following...
