No Equipment
When the clock starts, perform…
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Stretch Each Leg
60 Seconds of Pigeon Stretch Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
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:
8-12 Tempo Backpack Bearhug Squats @ 3311
8-12 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Backpack Rows
8-12 Backpack Push Press @ 2113
Rest 60 seconds between sets
*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. 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 38:00, perform the following…
Three rounds for time:
400 Meter Run*
30 Russian Backpack Swings
20 Alternating Single Leg V-Ups
*If you do not have access to a 400 meter run, you will perform the following:
Three rounds for time:
50 Jumping Jacks
50 Mountain Climbers
60 Second Plank Hold
30 Russian Backpack Swings
20 Alternating Single Leg V-Ups
Limited Equipment
When the clock starts, perform…
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Stretch Each Leg
60 Seconds of Pigeon Stretch Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
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:
8-12 Tempo Dumbbell or Kettlebell Front Squats @ 3311
8-12 Supinated-Grip Strict Pull-ups OR Supinated-Grip Bent-Over Rows
8-12 Dumbbell or Kettlebell Push Press @ 2113
Rest 60 seconds between sets
*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. 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 38:00, perform the following…
Three rounds for time:
400 Meter Run OR 500 Meter Row OR 30/25 Calorie Bike
30 Russian Kettlebell Swings
20 Alternating Single Leg V-Ups
***
Running Option
Every 4 minutes, for 32 minutes for times:
400 Meter Run
Rowing Option
Four sets of:
Row 1900 Meters
Rest 4 minutes
