Every minute, on the minute, for 15 minutes: Minute 1: 20 Air Squats Minute 2: 45-Second Knee Plank Hold Minute 3: 15 Ground to Overhead
*For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.
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 18:00, perform the following…
Complete as many reps as possible in 2 minutes of: 15 Sit Ups 15 Air Squats Max reps of Jumping Air Squats in remaining time.Rest for 60 seconds and repeat for a total of FOUR sets.
When the running clock reaches 33:00, perform the following…
Complete as many reps as possible in 2 minutes of: 20 Step-Ups Max reps of Alternating Contralateral V-Ups in remaining time. Rest for 60 seconds and repeat for a total of FOUR sets.
Limited Equipment
Every minute, on the minute, for 15 minutes:
Minute 1: 20 Air Squats Minute 2: 45-Second Knee Plank Hold Minute 3: 15 Ground to Overhead*
*For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.
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 18:00, perform the following…
Against a 2-minute running clock:
25/18 Calorie Assault Bike or Row Max reps of Jumping Air Squats in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.
When the running clock reaches 33:00, perform the following…
Against a 2-minute running clock:
20 Step Ups (35/25 lbs) Max Calories of Assault Bike or Row in remaining time
Rest for 60 seconds and repeat for a total of FOUR sets.
