Two sets of: 60 second Run/Bike/Row/Jumping Jacks 12 Russian Baby Makers 12 Plank Kick Throughs with Hand Tap 12 Alternating Cossack Squats 12 Plank Lateral Taps each arm 20 Air Squats
When the running clock reaches 12:00, perform the following:
Every minute, on the minute, for 20 minutes: Station 1 - 150-Foot Shuttle Run OR 30 Jumping Jacks Station 2 - 16-20 Alternating Lunges Station 3 - 30 seconds of Max Reps Backpack Clean and Jerks OR 30 seconds of Single Leg Deadlifts on Each Leg Station 4 - Rest
When the running clock reaches 32:00, perform the following...
Two rounds for time of: 150-Foot Shuttle Run OR 30 Jumping Jacks 16 Alternating Lunges 15 Backpack Clean and Jerks OR 10 Single-Leg Deadlifts Per Leg
Time Cap = 10 Minutes
When the running clock reaches 45:00, perform the following:
Two sets of: 30 seconds of Hollow Hold 30 seconds of Alternating Single-Leg V-Ups 30 seconds of Superman Hold Rest 30 seconds
Limited Equipment
When the clock starts, perform...
Two sets of: 60 second Run/Bike/Row/Jumping Jacks 12 Russian Baby Makers 12 Plank Kick Throughs with Hand Tap 12 Alternating Cossack Squats 12 Plank Lateral Taps each arm 20 Air Squats
When the running clock reaches 12:00, perform the following...
Every minute, on the minute, for 20 minutes: Station 1 - 15-18/10-12 Calorie Bike or Row Station 2 - 16-20 Dumbbell or Kettlebell Front-Racked Alternating Lunges Station 3 - 30 seconds of Max Reps Dumbbell Clean and Jerks Station 4 - Rest
When the running clock reaches 32:00, perform the following...
Two rounds for time of 15/12 Calorie Bike or Row 16 Dumbbell or Kettlebell Front-Racked Alternating Lunges 15 Dumbbell Clean and Jerks
Time Cap = 10 Minutes
When the running clock reaches 45:00, perform the following:
Two sets of: 30 seconds of Hollow Hold 30 seconds of Alternating Single-Leg V-Ups 30 seconds of Superman Hold Rest 30 seconds
***
Running Option Twenty sets for times of: Run 200 Meters @ 100% of 1-Mile Pace Rest 30 seconds
If you reach a point where you are unable to hold your pace, rest an additional 60 seconds and then resume your paces and the 30 second rest for as long as possible.
Rowing Option Every 6 minutes, for 36 minutes for times of: Row 750 Meters
