Two sets of: 60 Seconds of Run/Bike/Row/Jog in Place 60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo 60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo 60 Seconds of Plank from Push-Up Position 30 Seconds of Inchworms 30 Seconds of Hang from Pull-Up Bar OR Farmer Hold 30 Seconds of Air Squats
When the running clock reaches 15:00, perform the following…
Four sets of: 6-8 Tempo Dumbbell/Backpack or Kettlebell Front Squats @ 3131 10-15 Dumbbell/Backpack or Kettlebell Front Squats (NO TEMPO) 10-12 Tempo Dumbbell/Backpack or Kettlebell Bent-Over Rows @ 2111 100-Foot Farmer Carry (hold for 60 seconds if you don’t have a good walking route) Rest 60 seconds between sets
*This is a continued progression off of the last two weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!
When the running clock reaches 40:00, perform the following…
Complete as many rounds and reps as possible in 9 minutes of: 10-15 Dumbbell/Backpack Floor Press 5-10 Strict Pull-Ups OR Dumbbell Upright Rows 5 Candlestick Rolls
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Aerobic Option Every 6 minutes. for 30 minutes for times: 25/20 Machine Calories 100 Double-Unders 25 V-Ups or Sit Ups 100-Foot Bear Crawl
