When the clock starts, perform…
Every minute, on the minute, for 15 minutes:
Minute 1: 6 Lateral Lunges + 6 Lunges
Minute 2: 45-Second Knee Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
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.
Complete as many rounds and reps possible in 4 minutes of:
7 Burpee Dumbbell Deadlifts OR Burpee Backpack Devils Press
7 Push Ups
14 Dumbbell Deadlifts OR Sumo Backpack Deadlifts
7 Push Ups
Rest 2 minutes and repeat for FOUR total sets
***
Engine Option
For time:
50/35 Machine Calories
100 Air Squats
Rest until the running clock reaches 10:00, and then…
For time:
100 Air Squats
75/50 Machine Calories
Rest until the running clock reaches 22:00, and then…
For time:
100/70 Machine Calories
100 Air Squats
If you want to add a little 🌶 wear a weighted vest.
