When the clock starts, perform…
Two Sets of:
50 Foot Out and Back
15 Air Squats
10 Divebomber Push-Ups
Rest 30 Seconds
50 Foot Out and Back
15 Dumbbell Deadlifts
10 Half-Burpees
Rest 90 Seconds
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 18 Minutes:
Station 1 – 15/10 Calorie Bike or Row OR 150 Foot Out and Back OR 30 Speed Skaters
Station 2 – 30 Seconds of MAX Reps Thrusters (Dumbbells OR Backpack)
Station 3 – 30 Seconds of MAX Reps Devil’s Press (Dumbbells OR Backpack)
Followed by…
When the running clock reaches 32:00, perform the following…
Two rounds for time of:
15/10 Calorie Bike or Row OR 150 Foot Out and Back OR 30 Speed Skaters
10 Thrusters
5 Devil’s Press
When the running clock reaches 40:00, perform the following…
Three sets of:
10 Dumbbell Supinated Grip Curls
10-15 Dumbbell Overhead Triceps Extensions
Max Reps Banded Triceps Press Downs
Rest 1-2 minutes
***
Engine Option
Five sets of:
45 second Sprint @ 90-95%
Rest 15 seconds
15 second Sprint @ 95+%
Rest 2 minutes
