When the clock starts, perform...
Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Divebomb Push-ups
30 seconds of Leg Swings each leg
60 seconds of Face Down Alternating Scorpion Kicks
60 seconds of Bird Dogs
30 seconds of Superman Hold
Rest 60 seconds
When the running clock reaches 15:00, perform the following:
Every minute, on the minute, for 10 minutes:
Station 1 - 20-30 Double-Unders + Max Reps of Squat Cleans (Backpack Squat Cleans) in the Remaining Time
Station 2 - Rest
When the running clock reaches 25:00, perform the following:
Every minute, on the minute, for 10 minutes:
Station 1 - 20-30 Double-Unders + Max Reps of Back Squats/Front Squats or Air Squats in the Remaining Time
Station 2 - Rest
