No Equipment
When the clock starts perform...
Two sets of:
60 Second Run/Bike/Row
30 Seconds of Single Leg Ground to Sky Reaches per Leg
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Shoulder Plank Taps
30 Seconds of Alternating Reverse Lunges
30 Seconds of Air Squats
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps possible in 90 seconds of:
150 Foot Shuttle Run
20 Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges
*Max Reps Hang Snatches OR Backpack Sumo Deadlift High Pulls in the remaining time
Rest 2:30 between sets and repeat for a total of SIX sets!
*Perform your hang snatches with a dumbbell, kettlebell, back pack, barbell or whatever you can use safely and have access to.
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes of:
Station 1: 10-15 Weighted OR Banded Hip Bridges
Station 2: 20-30 Banded Pull Aparts
Limited Equipment
When the clock starts perform...
Two sets of:
60 Second Run/Bike/Row
30 Seconds of Single Leg Ground to Sky Reaches per Leg
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Shoulder Plank Taps
30 Seconds of Alternating Reverse Lunges
30 Seconds of Air Squats
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps possible in 90 seconds of:
150 Foot Shuttle Run
20 Single Arm Overhead Dumbbell or Kettlebell Alternating Reverse Lunges
*Max Reps Hang Snatches in the remaining time
Rest 2:30 between sets and repeat for a total of SIX sets!
*Perform your hang snatches with a dumbbell, kettlebell, back pack, barbell or whatever you can use safely and have access to.
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes of:
Station 1: 10-15 Weighted OR Banded Hip Bridges
Station 2: 20-30 Banded Pull Aparts
***
Running Option
Ten sets for times of:
Run 400 Meters
Rest 90 seconds
Rowing Option
Every 5 minutes, for 35 minutes for times of:
Row 750 Meters
