Every minute, on the minute, for 15 minutes:
Minute 1: 5 Russian Baby Makers + 30 Seconds of Bottom of Squat Hold
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 rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Squat Cleans
2x Calories Row, Bike or Run
If you do not have dumbbells you may use any weighted object (Barbell, kettlebells, back pack).
If you do not have a cardio machine then perform a 200 Meter Run every round.
Followed by…
Three sets of:
Alternating Object Taps in Plank Position x 20 reps each side
Rest as needed
Hollow Hold x 30 seconds
Rest as needed
***
Engine Option
Every 5 minutes, for 25 minutes for times:
30/20 Machine Calories
10 Burpees
(Burpee Pull-Ups if you have access to a bar)
Adjust to allow for 40-60 seconds rest between sets.
