Two sets of: 60 Seconds of Run/Bike/Row/Jog in Place 30 Seconds of Single Leg Ground to Sky Reaches Each Leg 60 Seconds of Alternating Pigeon Stretches 30 Seconds of Right Leg Forward Split Squats 30 Seconds of Left Leg Forward Split Squats 60 Seconds of Downward Dog Stretch 30 Seconds of Push-ups @ 2111 Tempo 30 Seconds of Side Plank Each Side 60 Seconds of Rest
When the running clock reaches 15:00, perform the following…
Complete rounds of 30, 20 and 10 reps for time of: Backpack Bearhug Squats (95/65) Backpack Facing Burpees
Rest the remainder of the interval, and when the clock reaches 21:00, perform…
Complete rounds of 21, 15 and 9 reps for time of: Backpack Overhead Squats (95/65) Backpack-Facing Burpees
Rest the remainder of the interval, and when the clock reaches 27:00, perform…
Complete rounds of 15, 12 and 9 reps for time of: Backpack Thrusters (96/65) Backpack-Facing Burpees
When the running clock reaches 45:00, perform the following…
Three sets of: 20 Weighted Crunches 20 Weighted Russian Twists 20 Leg Liftovers Rest 90 seconds between sets
Limited Equipment
When the clock starts, perform…
Two sets of: 60 Seconds of Run/Bike/Row/Jog in Place 30 Seconds of Single Leg Ground to Sky Reaches Each Leg 60 Seconds of Alternating Pigeon Stretches 30 Seconds of Right Leg Forward Split Squats 30 Seconds of Left Leg Forward Split Squats 60 Seconds of Downward Dog Stretch 30 Seconds of Push-ups @ 2111 Tempo 30 Seconds of Side Plank Each Side 60 Seconds of Rest
When the running clock reaches 15:00, perform the following…
Complete rounds of 30, 20 and 10 reps for time of: Front Squats (95/65)* Bar Facing Burpees
Rest the remainder of the interval, and when the clock reaches 23:00, perform…
Complete rounds of 21, 15 and 9 reps for time of: Overhead Squats (95/65)* Bar-Facing Burpees
Rest the remainder of the interval, and when the clock reaches 29:00, perform…
Complete rounds of 15, 12 and 9 reps for time of: Thrusters (96/65)* Bar-Facing Burpees
*If you do not have access to a barbell, sub Kettlebells or Dumbbells, and for the Overhead Squats, perform as single arm and split the reps as you see fit.
When the running clock reaches 45:00, perform the following…
Three sets of: 20 Weighted Crunches 20 Weighted Russian Twists 20 Leg Liftovers Rest 90 seconds between sets
