No Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Hollow Hold
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 20-minute running clock, perform...
Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers
10 Backpack Thrusters
150-Foot Shuttle Run (25-Foot Increments) OR 25 Mountain Climbers
followed by....
In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.
When the running clock reaches 40:00, perform the following:
Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed
Limited Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Hollow Hold
30 seconds of Russian Baby Makers
30 seconds of Air Squats
30 seconds of Supine Alternating Lying Leg Lifts
60 seconds of Downward Dog Stretch
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Against a 20-minute running clock, perform...
Five rounds of:
10 Toes to Bar or V-Ups
150-Foot Shuttle Run (25-Foot Increments)
10 Dumbbell Thrusters
150-Foot Shuttle Run (25-Foot Increments)
followed by....
In the remaining time, complete as many feet of handstand walk as you can OR accumulate as much time in a handstand hold as you can.
When the running clock reaches 40:00, perform the following:
Three sets of:
10-15 Biceps Curls
10-15 Lateral Flys
10-15 Bent-Over Reverse Flys
Rest as needed
