No Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds
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 20:00, perform the following:
Every minute, on the minute, for 20 minutes:
Station 1 - 10-15 Toes to Bar OR Alternating V-Ups
Station 2 - 10-15 Russian Backpack Swings OR Backpack Ground to Overhead
Station 3 - Max Calories Bike/Row OR 200 Meter Run
Station 4 - Rest
When the running clock reaches 45:00, perform the following:
Three sets of:
10-15 Weighted Hip Bridges
5-10 Right Arm Forward Push-ups
5-10 Left Arm Forward Push-ups
Rest as needed
Limited Equipment
When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing
Rest 30 seconds
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 20:00, perform the following:
Every minute, on the minute, for 20 minutes:
Station 1 - 10-15 Toes to Bar OR Alternating V-Ups
Station 2 - 10-15 Double Dumbbell or Kettlebell Snatches
Station 3 - Max Calories Bike/Row
Station 4 - Rest
When the running clock reaches 45:00, perform the following:
Three sets of:
10-15 Weighted Hip Bridges
10-15 Single-Arm Dumbbell or Kettlebell Bench Press per arm
Rest as needed
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 500 Meters @ 85-90% of your 400m PR pace
Rowing Option
Every 6 minutes, for 36 minutes for distances:
3 Minutes of Rowing
