Two sets of: 60 second Run/Bike/Row 6 Inchworms 9 Russian Baby Makers 12 Alternating Cossack Squats @ 2111 Tempo 15 Alternating Hand Plank Shoulder Taps Per Side 30 seconds of Side Plank Per Side 45 seconds of Alternating Deep Lunge Mountain Climbers 60 seconds of Wall Sit 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. This should be performed at 75-80%
When the running clock reaches 18:00, perform the following:
Complete as many rounds and reps as possible in 8 minutes of: 24 Double Unders OR Running Man Line Jumps 12 Burpees Facing the Backpack 6 Sandbag Cleans OR Backpack Cleans
When the running clock reaches 30:00, perform the following:
Complete as many rounds and reps as possible in 8 minutes of: 6 Supinated-Grip Strict Pull-Ups OR Bent-Over Backpack Rows 9 Strict Handstand Push-ups 12 Backpack Sumo Deadlift High Pulls
When the running clock reaches 45:00, perform the following:
Three sets of: 10-15 Banded Face Pulls @ 21X1 Rest 30 Seconds 15-20 Dumbbell Side Bends per Side Rest 30 Seconds 45-60 Seconds of Weighted Plank Hold Rest as needed
Limited Equipment
When the clock starts, perform...
Two sets of: 60 second Run/Bike/Row 6 Inchworms 9 Russian Baby Makers 12 Alternating Cossack Squats @ 2111 Tempo 15 Alternating Hand Plank Shoulder Taps Per Side 30 seconds of Side Plank Per Side 45 seconds of Alternating Deep Lunge Mountain Climbers 60 seconds of Wall Sit 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. This should be performed at 75-80%" "When the running clock reaches 18:00, perform the following:
Complete as many rounds and reps as possible in 8 minutes of: 24 Double Unders 12 Burpees Facing the Sandbag OR Dumbbells (Whichever object you are using) 6 Sandbag Cleans OR Dumbbell Power Cleans
When the running clock reaches 30:00, perform the following:
Complete as many rounds and reps as possible in 8 minutes of: 6 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Rows 9 Strict Handstand Push-ups 12 Russian Kettlebell Swings
When the running clock reaches 45:00, perform the following:
Three sets of: 10-15 Banded Face Pulls @ 21X1 Rest 30 Seconds 15-20 Dumbbell Side Bends per Side Rest 30 Seconds 45-60 Seconds of Weighted Plank Hold Rest as needed
***
Running Option
Every 8 minutes, for 32 minutes for distances of: 5 Minutes of Running @ 1-Mile PR Pace (walk or jog during the 3-minute rest period)
Rowing Option
Four sets for times of: Row 1650 Meters Rest 4 minutes
