When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row/Jog In Place
20 Alternating Deep Lunge Mountain Climbers
15 Superman Punches
10 Divebomb Push-Ups
5 Inchworms
30 Seconds of Down Ups Breathing Only Through Your Nose
Rest 60 Seconds
When the running clock reaches 12:00, perform the following…
Every minute, on the minute, for 18 minutes:
Station 1: 16-20 Front-Racked Alternating Reverse Lunges OR 20-30 Bodyweight Alternating Reverse Lunges
Station 2: 60 Seconds of Max Reps Burpee Tuck Jumps
Station 3: Rest
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 15 minutes:
Station 1: Right Leg Single-Leg Glute Bridges x 10-15 + Hold the Remainder of the Minute
Station 2: Left Leg Single-Leg Glute Bridges x 10-15 + Hold the Remainder of the Minute
Station 3: 30 Seconds of Weighted Right Side Plank OR Side Plank Reach Throughs Right Side
Station 4: 30 Seconds of Weighted Left Side Plank OR Side Plank Reach Throughs Left Side
Station 5: 30 Seconds of Band Pull-Aparts OR Bent-Over Bat Wing Hold
***
Running Option
For distances:
5 Minutes of Running @ 90% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 80% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 100% of 1-Mile PR Pace
Rest 2 minutes
5 Minutes of Running @ 80% of 1-Mile PR Pace
Rowing Option
Six sets for times of:
Row 1250 Meters
Rest 3 minutes
