No Equipment
When the clock starts, perform…
Two sets of:
30 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses per Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Power Breathing
30 Seconds of Burpee Jump Backs
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 28 minutes of:
Station 1: 150-200 Meter Run OR 45 seconds of Bear Crawl
Station 2: 12-16 Backpack Thrusters
Station 3: Max Reps of Backpack Devil’s Press
Station 4: Rest
When the running clock reaches 45:00, perform the following…
Three sets of:
30 seconds of Side Plank each Side
30 seconds of Hollow Hold
30 seconds of Hip Bridges
Rest as needed between sets
Limited Equipment
When the clock starts, perform…
Two sets of:
30 Seconds of Jumping Jacks
30 Seconds of Squat Jumps @ 21X1 Tempo
60 Seconds of Pigeon Pulses per Side
60 Seconds of Downward Dog Stretch
30 Seconds of Single Leg Deadlifts per Leg
30 Seconds of Power Breathing
30 Seconds of Burpee Jump Backs
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 28 minutes of:
Station 1: 18-20/12-15 Calorie Bike or Row
Station 2: 12-16 Alternating Dumbbell Thrusters
Station 3: *Max Reps of Beast-Makers
Station 4: Rest
Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
When the running clock reaches 45:00, perform the following…
Three sets of:
30 seconds of Side Plank each Side
30 seconds of Hollow Hold
30 seconds of Hip Bridges
Rest as needed between sets
***
Running Option
Four sets for times of:
Run 400 Meters @ 80-85% of 1-Mile PR
Run 400 Meters @ 85-90% of 1-Mile PR
Run 400 Meters @ 90-95% of 1-Mile PR
Rest 3-4 minutes
Rowing Option
Ten rounds for distance of:
2 Minutes of Rowing @ 2k PR Pace
90 Seconds of Rowing @ 60-65% of 2k PR Pace
