No Equipment
Two sets of:
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest
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 15:00, perform the following:
Every 7 minutes, for 21 minutes for times of:
200 Meter Run OR 50 Jumping Jacks
10 Backpack Ground to Overhead OR 10 Right-Leg Single-Leg Deadlifts
20 Alternating Step-Ups (Option to bearhug backpack for weight)
10 Backpack Ground to Overhead OR 10 Left-Leg Single-Leg Deadlifts
200 Meter Run OR 50 Mountain Climbers
When the running clock reaches 40:00, perform the following:
Every minute, on the minute, for 12 minutes:
Station 1 - 8-10 Right Leg Bulgarian Split Squats @ 21X1
Station 2 - 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 - 10-15 Strict Handstand Push-ups @ 1111
Limited Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Right Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
30 seconds of Left Leg Ground To Sky Reaches
60 second Run/Bike/Row/Jump Rope/Jumping Jacks
60 seconds of Rotating Lunge + Squat
60 seconds of Rest
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 15:00, perform the following:
Every 7 minutes, for 21 minutes for times of:
20/15 Calorie Row
10 Alternating Dumbbell Snatches
20 Alternating Dumbbell Step-Ups (hold the DB wherever you'd like)
10 Alternating Dumbbell Snatches
20/15 Calorie Row
When the running clock reaches 40:00, perform the following:
Every minute, on the minute, for 15 minutes:
Station 1 - 8-10 Right Leg Bulgarian Split Squats @ 21X1
Station 2 - 8-10 Left Leg Bulgarian Split Squats @ 21X1
Station 3 - 10-15 Strict Handstand Push-ups @ 1111
