When the clock starts, perform…
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second
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.
When the running clock reaches 18:00, perform the following…
Complete rounds of 20, 18, 16…..4, and 2 reps for times of:
Jumping Lunges
Down Ups
When the running clock reaches 40:00, perform the following…
Three sets of:
15 Straight Leg Sit-Ups
2-Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes
***
Aerobic Option
Every 8 minutes, for 32 minutes for times of:
80/60 Machine Calories
