When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
5 Inchworm Walks
10 Sampson Pulses per leg
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest
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 running clock reaches 15:00, perform the following:
Four rounds for time of:
400 Meter Run
20 Jumping Lunges
20 Step-Ups
(use a box if you have one, otherwise use stairs, a bench, etc…)
When the running clock reaches 35:00, perform the following:
Three sets of:
Plank Position Pike Jumps x 30 seconds
Hollow Hold x 30 seconds
Side Plank x 30 seconds each side
Rest as needed
