No Equipment
When the clock starts, perform...
200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit
Rest 60 seconds
200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers
Rest 60 seconds
200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1
Rest 60 seconds
200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold
When the running clock reaches 15:00, perform the following:
Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Lateral Line Hops + Max Reps Backpack Shoulder to Overhead in the Remaining Time
Station 2: Rest
At the 25:00 mark, perform the following...
Every minute, on the minute, for 10 minutes, complete
Station 1: 25 Lateral Line Hops + Max Reps Lateral Burpee Over Backpack in the Remaining Time
Station 2: Rest
When the running clock reaches 35:00, perform the following...
Two rounds for time of:
30 Lateral Line Hops
Number of Reps Achieved During Your Highest Set of Backpack Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Backpack
Limited Equipment
When the clock starts, perform...
200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit
Rest 60 seconds
200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers
Rest 60 seconds
200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 32X1
Rest 60 seconds
200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold
When the running clock reaches 15:00, perform the following:
Every minute, on the minute, for 10 minutes, complete:
Station 1: 25 Double Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining Time
Station 2: Rest
At the 25:00 mark, perform the following...
Every minute, on the minute, for 10 minutes:
Station 1: 25 Double Unders + Max Reps Lateral Burpee Over The Dumbbells in the Remaining Time
Station 2: Rest
When the running clock reaches 35:00, perform the following...
Two rounds for time of:
30 Double Unders
Number of Reps Achieved During Your Highest Set of Dumbbell or Kettlebell Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Dumbbells
***
Running Option
Every 10 minutes, for 30 minutes for distance:
6 Minutes of Running @ 1-Mile PR Pace
(walk during the 4-minute rest period)
Rowing Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
