No Equipment
Two sets of:
60 seconds of Inchworms
60 seconds of Bodyweight Squat Jumps
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second wall sit hold
30 seconds of Shoulder Taps
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 minute, on the minute, for 15 minutes of:
Minute 1: 10-15 Dynamic Push-Ups
Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)
Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)
When the running clock reaches 35:00, perform the following…
For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets
Limited Equipment
Two sets of:
2 minute run/bike/row (any machine you have access to)
60 second Plank Hold from Elbows
60 seconds of Bodyweight Alternating Reverse Lunges
30 second Wall Sit Hold
30 seconds of Shoulder Taps from Push-Up Position
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 minute, on the minute, for 15 minutes of:
Station 1: 15-20 Dumbbell or Kettlebell Push Presses
Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings
Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)
When the running clock reaches 35:00, perform the following…
For max reps:
30 seconds of Push-Ups
30 second Superman Hold
30 second Hollow Hold
Rest 60 seconds and complete for a total of FOUR sets
***
Running Option
Every 6 minutes, for 30 minutes for distance:
4 Minutes of Running @ 1-Mile PR Pace
(walk during the 4-minute rest period)
Rowing Option
Four sets for times of:
Row 1800 Meters
Rest 4 minutes
