Two sets of: 60 Seconds of Run/Bike/Row/Jog in Place 60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo 60 Seconds of Pigeon Stretch Each Side 45 Seconds of Right Arm Suitcase Carry 30 Seconds of Right Arm Dumbbell Deadlifts @ 1111 Tempo 45 Seconds of Left Arm Suitcase Carry 30 Seconds of Left Arm Dumbbell Deadlifts @ 1111 Tempo
When the running clock reaches 15:00, perform the following…
Four sets of: 4-6 Tempo Dumbbell/Backpack or Kettlebell Front Squats @ 3131 30 Seconds Max Reps Dumbbell/Backpack or Kettlebell Front Squats (NO TEMPO) 6-8 Tempo Strict Pronated Grip Pull-ups @ 31X1 or Bent Over Backpack Rows Rest 60 seconds
*This is the final progression of the last few 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 38:00, perform the following…
Complete as many rounds and reps as possible in 12 minutes of: 20 Kettlebell/Backpack Sumo Deadlifts 15 Dumbbell Overhead Triceps Extensions OR Close Grip Push-Ups 10 Dumbbell/Backpack Hammer Curls 60 Second Weighted Plank
***
Engine Option Three rounds for max calories of: 60 seconds of Assault Bike or Row Rest 60 seconds Rest 2 minutes, and then repeat for a total of 3 sets. (To be clear, you’ll spend 9 working minutes on the bike.)
Aerobic/Gymnastics Option Every 6 minutes, for 30 minutes: 20/15 Machine Calories 15 Strict Handstand Push-Ups 100-Foot Bear Hug Carry 50 Heavy Rope Double-Unders or 75 Double-Unders
