Two sets of: 60 seconds of Assault Bike/Row/Run 10 Right Side Bird Dogs 60 seconds of Front Leaning Rest 10 Left Side Bird Dogs 60 seconds of Farmer’s Carry OR Overhead Carry 10 Russian Baby Makers
When the running clock reaches 15:00, perform the following:
Every minute, on the minute, for 20 minutes: Station 1 – 15-20 Backpack Sumo Deadlift High Pulls Station 2 – 10 Backpack Thrusters Station 3 – 60 seconds of Speed Skaters Station 4 – Rest
When the running clock reaches 35:00, perform the following:
Three rounds for time of: 15 Backpack Sumo Deadlift High Pulls 10 Backpack Thrusters 30 Speed Skaters (15 per side) Time Cap = 9 Minutes
When the running clock reaches 50:00, perform the following:
Three sets of: 10-15 Biceps Curls 10-15 Overhead Triceps Extensions 45-60 Seconds of Hollow Rocks
Limited Equipment
Two sets of:
60 seconds of Assault Bike/Row/Run 10 Right Side Bird Dogs 60 seconds of Front Leaning Rest 10 Left Side Bird Dogs 60 seconds of Farmer’s Carry OR Overhead Carry 10 Russian Baby Makers
When the running clock reaches 15:00, perform the following:
Every minute, on the minute, for 20 minutes of: Station 1: 15-20 Kettlebell Swings Station 2: 10 Alternating Arm Dumbbell Thrusters Station 3: Max Calorie Row or Bike Station 4: Rest
When the running clock reaches 35:00, perform the following:
Three rounds for time of: 15 Kettlebell Swings 10 Alternating Arm Dumbbell Thrusters 15/12 Calorie Row or Bike
Time Cap = 9 Minutes
When the running clock reaches 50:00, perform the following:
Three sets of: 10-15 Biceps Curls 10-15 Overhead Triceps Extensions 45-60 Seconds of Hollow Rocks
*** Engine Option Eight sets for times of: 25/18 Machine Calories or 200 Meter Sprint 25 Jumping Air Squats Rest 2 minutes
