No Equipment
When the clock starts, perform...
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Sampson Pulses per Leg
Immediately followed by...
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg
Immediately followed by...
Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold When the running clock reaches 20:00, perform the following:
Four rounds for time of:
400 meter Run OR 50 Mountain Climbers
followed by...
Two rounds of:
4 Back Pack Devils Press
8 Strict Pull Ups OR Backpack Bent Over Rows
12 Backpack Thrusters
TIME CAP = 22 Minutes
*One round consists of the bike or row PLUS two rounds of the 4/8/12. Therefore, you will complete 4 bike/row/run, and 12 rounds of the 4/8/12. When the running clock reaches 45:00, perform the following:
Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys
Limited Equipment
When the clock starts, perform...
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Sampson Pulses per Leg
Immediately followed by...
Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg
Immediately followed by...
Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold
30 Seconds of Single Leg Deadlifts per Leg
60 Seconds of Prone Plank Hold
When the running clock reaches 20:00, perform the following:
Four rounds for time of:
40/30 Calorie Bike or Row OR 400 meter Run
followed by...
Two rounds of:
4 Devils Press
8 Strict Pull Ups OR Bent Over Rows
12 Dumbbell Thrusters
TIME CAP = 22 Minutes
*One round consists of the bike or row PLUS two rounds of the 4/8/12. Therefore, you will complete 4 bike/row/run, and 12 rounds of the 4/8/12.
When the running clock reaches 45:00, perform the following:
Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys
***
Interval Option
Five sets for times of:
20/15 Machine Calories or 200 Meter Run
15 Burpees over an object (box, bar or dumbbell)
Rest 90 seconds
