Two sets of: 200 Meter Jog 100-Foot Single-Arm Overhead Carry Per Arm 10 Right Arm Suitcase Deadlifts 100-Foot Right Arm Suitcase Carry 10 Left Arm Suitcase Deadlifts 100-Foot Left Arm Suitcase Carry 30 Seconds of Side Planks Per Side 60 Seconds of Alternating Scorpion Kicks
When the running clock reaches 15:00, perform the following:
Three sets of: *Max Reps of Burpees while holding your breath Rest 90 seconds between sets
*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again.Please note the reps achieved in the comments.
When the running clock reaches 21:00, perform the following...
Every 7 minutes, for 21 minutes for times of: 150 Meter Run OR 30 Mountain Climbers 10 Backpack Deadlifts 16-20 Backpack Bearhug Box Step Overs 10 Backpack Deadlifts 150 Meter Run OR 30 Mountain Climbers
When the running clock reaches 44:00, perform the following:
Two sets of: 10-15 Bodyweight Triceps Extensions 15-20 Alternating Weighted Front Raises 10-15 Biceps Curls 20-30 Race Car Drivers Rest as needed
Limited Equipment
When the clock starts, perform...
Two sets of: 200 Meter Jog 100-Foot Single-Arm Overhead Carry Per Arm 10 Right Arm Suitcase Deadlifts 100-Foot Right Arm Suitcase Carry 10 Left Arm Suitcase Deadlifts 100-Foot Left Arm Suitcase Carry 30 Seconds of Side Planks Per Side 60 Seconds of Alternating Scorpion Kicks
When the running clock reaches 15:00, perform the following:
Three sets of: *Max Reps of Burpees while holding your breath Rest 90 seconds
*Each set will begin with 5 power breaths. On the fifth power breath, hold the inhale, perform as many burpees as you can until you need to exhale. When you must exhale, that set ends. Rest a 90 seconds before beginning the power breaths again. Please note the reps achieved in the comments.
When the running clock reaches 21:00, perform the following...
Every 7 minutes, for 21 minutes for times of: 15/12 Calorie Bike or Row 10 Dumbbell Deadlifts 16-20 Dumbbell Box Step Overs 10 Dumbbell Deadlifts 15/12 Calorie Bike or Row
When the running clock reaches 44:00, perform the following:
Two sets of: 10-15 Bodyweight Triceps Extensions 15-20 Alternating Weighted Front Raises 10-15 Biceps Curls 20-30 Race Car Drivers Rest as needed
***
Engine Option Every 3 minutes, for 30 minutes 30 seconds of Machine Calories or Down-Ups (these should be maximal efforts every set) 30 seconds of Air Squats
If you have a weighted vest wear it!
Don’t be scared to push the pace on these and trust that you can maintain an aggressive pace and be able to recover in 2 minutes.
