Two sets of: 30 second Run/Bike/Row at 60% Effort 30 seconds of Death March 30 seconds of Lateral Line Hops
Followed by…
Two sets of: 30 second Run/Bike/Row at 75% Effort 30 seconds of Deep Lunge Mountain Climbers 30 seconds of Running Man Line Hops
Followed by…
Two sets of: 20 second Run/Bike/Row at 90% Effort 40 seconds of Air Squats 60 seconds of Front Leaning Rest
When the running clock reaches 15:00, perform the following:
Every 8 minutes, for 24 minutes, complete for times: 15/12 Calorie Bike or Row OR 45 Mountain Climbers 12 Burpees onto a 2″ Platform 9 Backpack Ground to Overhead 12 Burpees onto a 2″ Platform 15/12 Calorie Bike or Row OR 45 Jumping Jacks
When the running clock reaches 44:00, perform the following:
Every minute, on the minute, for 6 minutes: Station 1: 8 Right Front Foot Elevated Split Squats @ 3131 Tempo Station 2: 6 Left Front Foot Elevated Split Squats @ 3131 Tempo Station 3: 30-45 seconds of Weighted Plank from Elbows
Limited Equipment
Two sets of:
30 second Run/Bike/Row at 60% Effort 30 seconds of Death March 30 seconds of Lateral Line Hops
Followed by…
Two sets of: 30 second Run/Bike/Row at 75% Effort 30 seconds of Deep Lunge Mountain Climbers 30 seconds of Running Man Line Hops
Followed by…
Two sets of: 20 second Run/Bike/Row at 90% Effort 40 seconds of Air Squats 60 seconds of Front Leaning Rest
When the running clock reaches 15:00, perform the following:
Every 8 minutes, for 24 minutes, complete for times: 15/12 Calorie Bike or Row 12 Burpees onto a 2″ Platform 9 Double Dumbbell Snatches 12 Burpees onto a 2″ Platform 15/12 Calorie Bike or Row
When the running clock reaches 44:00, perform the following:
Every minute, on the minute, for 6 minutes: Station 1: 8 Right Front Foot Elevated Split Squats @ 3131 Tempo Station 2: 6 Left Front Foot Elevated Split Squats @ 3131 Tempo Station 3: 30-45 seconds of Weighted Plank from Elbows
***
Running Option Three sets for times of: Run 800 Meters @ 80-85% of 5k PR Pace Run 400 Meters @ 90% of 5k PR Pace Run 400 Meters @ 55-60% of 5k PR Pace
Rowing Option Three sets for times of: Row 2000 Meters Rest 4 minutes
