When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/High Knees in Place
30 Seconds of Side Plank Each Side
60 Seconds of Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Alternating Scorpion Kicks
30 Seconds of Single Leg Lateral Line Hops Each Leg
Rest 30 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 16 minutes:
Station 1 – 15/10 Machine Calories OR 45 Seconds of Mountain Climbers
Station 2 – 16-20 Alternating Dumbbell/Backpack Push Press
Station 3 – 30 Double Unders + Max Reps Burpees
Station 4 – Rest
When the running clock reaches 31:00, perform the following…
Three rounds for time of:
15/10 Machine Calories OR 45 Seconds of Mountain Climbers
20 Alternating Dumbbell/Back Pack Push Press
30 Double Unders + Highest Number or Burpees Achieved During the EMOM
When the running clock reaches 45:00, perform the following:
Three sets of:
30 Seconds of Band Pull-Aparts OR Bent-Over Bat Wing Hold
60 Seconds of Weighted Plank Hold
Rest 30 Seconds
***
Running Option
Eight sets for times of:
Run 200 Meters @ 100% of your 400m PR Pace
Jog 200 Meters @ active recovery pace
Run 200 Meters @ 100& of your 400m PR pace
Rest 2 minutes
Rowing Option
Eight sets for times of:
Row 250 Meters @ 100% of your 500m PR Pace
Rest 30 seconds
Row 250 Meters @ 100% of your 500m PR Pace
Rest 90 seconds
