Two sets of: 60 Seconds of Run/Bike/Row 30 Seconds of Side Plank Reach Throughs Per Side 30 Seconds of Robotic Dog 60 Seconds of Sampson Pulses per side 30 Seconds of Banded Good Mornings 60 Seconds of Air Squats @ 3411 Tempo
When the running clock reaches 15:00, perform the following…
Against a 3 minute running clock, complete the following… 200 Meter Run OR 100 Mountain Climbers 15 Russian Backpack Swings 10 Alternating Pistol Squats Max Burpees in the Remaining time
Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.
(Time cap = 24 minutes)
When the running clock reaches 45:00, perform the following…
Three sets of: 10 Bent-Over Backpack Rows 10 Bodyweight Triceps Extensions 60 Second Plank Hold (option to add weight)
Limited Equipment
When the clock starts, perform…
Two sets of: 60 Seconds of Run/Bike/Row 30 Seconds of Side Plank Reach Throughs Per Side 30 Seconds of Robotic Dog 60 Seconds of Sampson Pulses per side 30 Seconds of Banded Good Mornings 60 Seconds of Air Squats @ 3411 Tempo
When the running clock reaches 15:00, perform the following…
Against a 3-minute running clock, complete the following… 200 Meter Run 15 Russian Kettlebell Swings 10 Alternating Pistol Squats Max Burpees in the Remaining time
Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.
(Time cap = 24 minutes)
When the running clock reaches 45:00, perform the following…
Three sets of: 10 Bent-Over Dumbbell Rows 10 Bodyweight Triceps Extensions 60 Second Plank Hold (option to add weight)
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Engine Option Against a 2:30-minute running clock… 25/18 Machine Calories or 300 Meter Run Max Reps of Air Squats Rest 90 seconds and repeat for a total of EIGHT sets.
