No Equipment
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 Seconds Static Squat Hold
20 Mountain Climbers
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg
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 20:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Backpack/Object Romanian Deadlifts
(Hug the backpack/object tight to your chest, then push your hips back and hinge until you feel the end of your hamstring’s active range of motion)
Rest until the running clock reaches 28:00, and then perform the following…
For time:
Complete rounds of 42, 30 and 18 reps for time of:
Air Squats
Alternating Jump Lunges
Limited Equipment
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 Seconds Static Squat Hold
20 Mountain Climbers
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg
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 20:00, perform the following…
Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts
Rest until the running clock reaches 28:00, and then perform the following…
For time:
Complete rounds of 42, 30 and 18 reps for time of:
Air Squats
Alternating Jump Lunges
***
Engine Option
Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Alternating Single-Arm Dumbbell/Backpack Hang Clean to Overhead (50/35 lbs)
60 seconds of Bike Erg or Assault Bike
60 seconds of Alternating Single Arm Devils/Backpack Press (50/35 lbs)
Rest 60 seconds
