No Equipment
Two sets of:
45 seconds of Mountain Climbers
45 seconds of Death March @ 1111 Tempo
Rest 30 seconds
Followed by...
Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
30 seconds of Front Leaning Rest
Rest 30 seconds
Followed by...
Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
30 seconds of Lateral Line Hops
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
7 Down Ups
60-Foot Lateral Shuffle*
When the running clock reaches 25:00, perform the following:
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
60-Foot Lateral Shuffle*
When the running clock reaches 32:00, perform the following:
Complete as many rounds and reps as possible in 3 minutes of:
3 Burpee Tuck Jumps
60-Foot Lateral Shuffle*
*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).
When the running clock reaches 40:00, perform the following:
Three sets of:
60 seconds of Weighted Plank From Elbows
40 Alternating Shoulder Taps
20 Bent Over Rows
10 Bodyweight Triceps Extensions @21X1 Tempo
Limited Equipment
Two sets of:
45 seconds of Mountain Climbers
45 seconds of Death March @ 1111 Tempo
Rest 30 seconds
Followed by...
Two sets of:
30 seconds of Ground to Sky Reaches
30 seconds of Burpee Jump Backs
30 seconds of Front Leaning Rest
Rest 30 seconds
Followed by...
Two sets of:
30 seconds of Right Arm Overhead Carry
30 seconds of Left Arm Overhead Carry
30 seconds of Lateral Line Hops
Rest 30 seconds
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
7 Burpees
60-Foot Lateral Shuffle*
When the running clock reaches 25:00, perform the following:
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Burpee Deadlifts
60-Foot Lateral Shuffle*
When the running clock reaches 32:00, perform the following:
Complete as many rounds and reps as possible in 3 minutes of:
3 Devil's Press
60-Foot Lateral Shuffle*
*For the 60-Foot Lateral Shuffle, place two objects 10 feet apart. You will shuffle back and forth, touching the objects with your hand each time, for a total of 60 feet (3 each direction).
When the running clock reaches 40:00, perform the following:
Three sets of:
60 seconds of Weighted Plank From Elbows
40 Alternating Shoulder Taps
20 Bent-Over Rows
10 Bodyweight Triceps Extensions @ 21X1 Tempo
