No Equipment
When the clock starts, perform…
Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating High Kicks Each Leg
5 Inchworms
10 Tuck Jumps
When the running clock reaches 12:00, perform the following…
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 28 minutes:
Station 1 – 45 Seconds Max Reps Side Shuffles (10-15 Foot Increments)
Station 2 – 45 Seconds Max Reps Backpack Sumo Deadlift High Pulls
Station 3 – 60 Seconds Max Reps Burpee Tuck Jumps
Station 4 – Rest
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 9 minutes:
Station 1 – 20 Band Pull Aparts OR Bent Over Reverse Fly’s
Station 2 – 6-8 Right Leg Bulgarian Split Squats
Station 3 – 6-8 Left Leg Bulgarian Split Squats
Limited Equipment
When the clock starts, perform…
Complete as many rounds and reps as possible, at 70-75% effort, in 10 minutes of:
50-Foot Side Shuffles
20 Single-Leg Lateral Hops Each Leg
10 Alternating High Kicks Each leg
5 Inchworms
10 Tuck Jumps
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 28 minutes:
Station 1 – 30 Seconds Max Calorie Bike or Row OR Side Shuffles
Station 2 – 30 Seconds Max Reps Russian Kettlebell Swings
Station 3 – 60 Seconds Max Reps Burpee Tuck Jumps
Station 4 – Rest
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 9 minutes:
Station 1 – 20 Band Pull-Aparts
Station 2 – 6-8 Right Leg Bulgarian Split Squats
Station 3 – 6-8 Left Leg Bulgarian Split Squats
***
Running Option
Eight sets for times of:
Run 300 Meters @ 90-95% of your 400m PR pace
Walk or Jog 100 Meters
Run 200 Meters @ 90-95% of your 400m PR pace
Rest 2-3 minutes
Rowing Option
Eight sets for times of:
Row 300 Meters @ 95% of your 500m PR pace
Rest 30 seconds
Row 300 Meters @ 95% of your 500m PR pace
Rest 90 seconds
