Three sets of: 200 Foot Shuttle Jog 15 seconds of Right Leg Hops 15 seconds of Left Leg Hops 30 seconds of Side Plank Hip Bounces per Side Rest 30 seconds 60 seconds of Shuttle Runs Rest 30 seconds 60 seconds of Alternating Scorpion Kicks
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 2 minutes of: 200-Foot Side Shuffle (10-foot increments) 15 V-Ups Max Reps of Kettlebell Swings OR Backpack Sumo Deadlift High Pulls in the Remaining Time
Rest 60 seconds between sets, and repeat for a total of FIVE sets.
When the running clock reaches 40:00, perform the following:
Complete as many rounds and reps as possible in 12 minutes (performed at 70-75% effort) of: 5 Strict Pull-Ups OR Bent-Over Rows (Backpack) 10 Dumbbell or Kettlebell/Backpack Floor Presses 15 Biceps Curls 20 Overhead Triceps Extensions 25 Flutter Kicks per Leg (50 total)
***
Engine Option Every 4 minutes, for 32 minutes for max reps: 60 seconds of Machine Calories or Burpees 50 Heavy Rope Double-Unders or 75 Double-Unders
