Two sets of: 60 second Run/Bike/Row/Jumping Jacks 60 seconds of Front Leaning Rest Rest 30 seconds
Followed by...
Two sets of: 45 seconds of Mountain Climbers 45 seconds of Lateral Line Hops Rest 30 seconds
Followed by...
Two sets of: 30 seconds of Sampson Pulses each side 30 seconds of Robot Dog Rest 30 seconds
Followed by...
Two sets of: 30-60 seconds of Handstand Hold 30 seconds of Running Man Line Jumps Rest 30 seconds
When the running clock reaches 20:00, perform the following:
Complete as many reps possible in 2 minutes of: 30 seconds of Prone Walk Outs 200 Meter Run Max Reps of Strict Handstand Push-ups in the remaining time
Rest 60 seconds and repeat for a total of FIVE sets.
When the running clock reaches 40:00, perform the following:
Three sets of: 20-30 Band Pull-Aparts OR 30 seconds of Bent-Over Bat Wing Hold 16-20 Alternating Cossack Squats @ 1111 Tempo 8-10 Single-Arm Backpack Rows per arm @ 2111 Tempo Rest 60 seconds
Limited Equipment
When the clock starts, perform...
Two sets of: 60 second Run/Bike/Row/Jumping Jacks 60 seconds of Front Leaning Rest Rest 30 seconds
Followed by...
Two sets of: 45 seconds of Mountain Climbers 45 seconds of Lateral Line Hops Rest 30 seconds
Followed by...
Two sets of: 30 seconds of Sampson Pulses each side 30 seconds of Robot Dog Rest 30 seconds
Followed by...
Two sets of: 30-60 seconds of Handstand Hold 30 seconds of Running Man Line Jumps Rest 30 seconds
When the running clock reaches 20:00, perform the following:
Complete as many reps as possible in 2 minutes of: 30 seconds of Push Press 200 Meter Run Max Reps of Strict Handstand Push-ups in the remaining time
Rest 60 seconds and repeat for a total of FIVE sets.
When the running clock reaches 40:00, perform the following:
Three sets of: 20-30 Band Pull-Aparts 16-20 Alternating Cossack Squats @ 1111 Tempo 8-10 Single-Arm Dumbbell or Kettlebell Rows per arm @ 2111 Tempo Rest 60 seconds
