When the clock starts, perform:
Three sets of:
60 seconds of Run/Bike/Row
60 seconds of Plank Hold from Elbows
30 seconds of Downward Dog Stretch
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Death March
When the running clock reaches 15:00, perform the following:
Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run
15 DB/KB or Backpack Deadlifts
10 Strict Handstand Push-ups
Rest until the running clock reaches 25:00, and then…
Complete as many rounds and reps as possible in 7 minutes of:
20 Russian Kettlebell or Backpack Swings
15 Push-Ups
100 Meter Run
When the running clock reaches 38:00, perform the following…
Every minute, on the minute, for 12 minutes:
Station 1 – 10-15 Split Stance Romanian Deadlifts (Right Leg Forward)
Station 2 – 10-15 Split Stance Romanian Deadlifts (Left Leg Forward)
Station 3 – 10-15 Bent-Over Rows
***
Running Option
Every 4 minutes, for 40 minutes for times:
Run 200 Meters
Walk/Jog 100 Meters
Run 100 Meters
Run the 200 meters as fast as you can, and use the 100 meter walk/jog to recover just enough so that you can sprint the final 100 meters.
Rowing Option
Five sets for times of:
Row 1000 Meters
Rest 4 minutes
