No Equipment
When the clock starts, perform...
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
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.
When the running clock reaches 18:00, perform the following:
800 Meter Jog
When the running clock reaches 25:00, perform the following:
Complete for time:
60 Backpack Sumo Deadlifts
40 Back Pack Bear Hug Squats
20 Squat Cleans with Backpack
*Every 3 minutes, including 0:00 perform 200 Meter Run
When the running clock reaches 45:00, perform the following:
Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds
Limited Equipment
When the clock starts, perform...
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45 Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
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.
When the running clock reaches 18:00, perform the following:
800 Meter Jog
When the running clock reaches 25:00, perform the following:
Complete for time:
40 Dumbbell Deadlifts (50/35lbs)
30 Dumbbell Front Squats (50/35lbs)
20 Hang Dumbbell Squat Cleans
*Every 3 minutes, including 0:00 perform 200 Meter Run
When the running clock reaches 45:00, perform the following:
Three sets of:
Hollow Rocks x 30 seconds
Rest 30 seconds
Arch Rocks x 30 seconds
Rest 30 seconds
