When the clock starts, perform…
Two sets of:
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Pigeon Pulses Each Leg
30 Seconds of Alternating Pigeon Stretches
When the running clock reaches 15:00, perform the following…
Every 2 Minutes, for 18 Minutes (3 sets of):
Station 1 – 5 Right Leg Forward Tempo Split Squats @ 3211 + 6-10 Right Leg Russian Step Ups
Station 2 – 5 Left Leg Forward Tempo Split Squats @ 3211 + 6-10 Left Leg Russian Step Ups
Station 3 – 15-20 Bent Over Banded Reverse Flys + 15-20 Bent Over Banded Reverse Fly Hold
When the running clock reaches 35:00, perform the following…
Complete as many rounds and reps as possible in 90 Seconds of:
10 Box Jumps or 10 Jumping Lunges
20 Side Shuffles*
Max Reps Front Squats OR Goblet Squats OR Air Squats in the Remaining Time
Rest 90 Seconds Between Sets and Repeat for a Total of FIVE sets.
*Shuffle 10-feet to one side and touch the floor and shuffle 10-feet back to the other side. For the side shuffles, every 10 foot increment counts as ONE rep.
***
Running Option
Five sets for times of:
Run 1000 Meters @ 100% of 1-Mile PR Pace
Rest as needed
Rowing Option
Every 6 minutes, for 30 minutes for distances of:
4 Minutes of Rowing @ 1-second faster than 2k PR Pace
(easy recovery rowing during the 2-minute rest period)
