When the clock starts, perform…
Two sets of:
60 Seconds of Bike or Row
30 Seconds of Inchworms
30 Seconds of Alternating Lateral Shoulder Taps
30 Seconds of Russian Baby Makers
30 Seconds of Bottom of Squat Hold
30 Seconds of Plank Hold
30 Seconds of Superman Hold
30 Seconds of Rest
When the running clock reaches 15:00, perform the following…
Ten rounds for time of:
7 Dumbbell/Kettlebell Front OR Backpack Squats
7 Dumbbell/Kettlebell Floor OR Backpack Press
7 Toes to Bar OR V-Ups
Time Cap = 18 Minutes
When the running clock reaches 40:00, perform the following:
Every minute, on the minute, for 9 minutes of:
Station 1: 8-10 Right Leg Bulgarian Split Squats @ 2111
Station 2: 8-10 Left Leg Bulgarian Split Squats @ 2111
Station 3: 8-10 Towel Slide Hamstring Curls
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 400 Meters
No prescribed percentages this week; go by feel with the goal of running the ten sets in the fastest cumulative time.
Rowing Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
For time:
Row 500 Meters @ 100%
This should be treated as a maximal effort test.
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
