Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of: 10 Single-Leg Ground to Sky Touches 10 Deep Lunge Mountain Climbers 30 Second Plank Hold 6 Side Plank Reach Throughs each side immediately followed by...
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of: 5 Burpee Tuck Jumps 10 Air Squats 30 Second Front-Leaning Rest
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 20:00, perform the following...
For time: 21 Goblet Squats with Backpack or Weighted Object 50 Lateral Line Jumps 15 Goblet Squats with Backpack or Weighted Object 50 Lateral Line Jumps 9 Goblet Squats with Backpack or Weighted Object 50 Lateral Line Jumps
When the running clock reaches 28:00, perform the following...
Complete rounds of 21, 15 and 9 reps for time of: Burpees Backpack Sumo Deadlifts
When the running clock reaches 38:00, perform the following...
Complete as many rounds and reps as possible for 10 minutes of: 10 Backpack Goblet Squats 50 Lateral Line Jumps 10 Burpees 10 Backpack Sumo Deadlifts
Limited Equipment
When the clock starts, perform...
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of: 10 Single-Leg Ground to Sky Touches 10 Deep Lunge Mountain Climbers 30 Second Plank Hold 6 Side Plank Reach Throughs each side
immediately followed by...
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of: 5 Burpee Tuck Jumps 10 Air Squats 30 Second Front-Leaning Rest
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 20:00, perform the following...
Complete rounds of 21, 15 and 9 reps for time of: 21 Dumbbell Front Squats 50 Double-Unders 15 Dumbbell Front Squats 50 Double-Unders 9 Dumbbell Front Squats 50 Double-Unders
When the running clock reaches 28:00, perform the following...
Complete rounds of 21, 15 and 9 reps for time of: Lateral Burpees Over Dumbbells Dumbbell Deadlifts
When the running clock reaches 38:00, perform the following...
Complete as many rounds and reps as possible for 10 minutes of: 10 Dumbbell Front Squats 50 Double-Unders 10 Lateral Burpees Over Dumbbells 10 Dumbbell Deadlifts
