When the clock starts, perform…
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 Seconds of Alternating Cossack Squat
Minute 2: 45-Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the clock reaches 20:00, perform…
Against a 2-minute running clock…
25/18 Machine Calories OR 300 Meter Run
Max Reps of Jumping Air Squats OR Step-Ups
Rest for 60 seconds and repeat for a total of FOUR sets.
When the clock reaches 40:00, perform….
Three sets of:
Med Ball Hamstring Curls x 10 reps
(Furniture sliders work great if you don’t have a medicine ball!)
Rest as needed
Pistol Squat Hold in bottom* x 30 seconds each leg
Rest as needed
*You may hold on to the wall or a pole for balance.
