Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of: 3 Cossack Squat Each Side 10 Single Leg Ground to Sky Touches 10 Alternating Lunges 30 Second Plank Hold
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of: 5 Broad Jumps 30 Hold in the bottom of a squat
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. Perform this at 75-80% effort.
When the running clock reaches 15:00, perform the following…
Seven rounds for time of: 200 Meter Run 20 Jumping Lunges 20 Air Squats
When relatively recovered, perform…
Three sets of: 30 seconds of Flutter Kicks Rest 30 seconds 30 seconds of Superman Punches Rest 30 seconds 30 seconds each side of Side Plank Reach Throughs Rest 60 seconds
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Aerobic Option Five sets for max calories/reps of: 60 seconds of Rowing or Bike 60 seconds of Push-Ups 60 seconds of Bike or Rowing 60 seconds of Air Squats Rest 60 seconds
If you want to add a little 🌶 wear a weighted vest.
