When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
30 Seconds of Side Shuffles
30 Seconds of Plank Shoulder Taps
30 Seconds of Alternating Single-Leg Airplanes
30 Seconds of Right Leg Bulgarian Split Squats
30 Seconds of Left Leg Bulgarian Split Squats
30 Seconds of Dumbbell Deadlifts
Rest 30 Seconds Between Sets
When the running clock reaches 14:00, perform the following…
Every minute, on the minute, for 15 minutes:
Station 1: 12-15/9-12 Row or Bike OR 45 Seconds of Speed Skaters
Station 2: 16-20 Alternating Reverse Lunges with DB/Backpack Bearhug
Station 3: 10-15 DB Power Cleans OR Backpack Sumo Deadlift High Pulls
When the running clock reaches 35:00, perform the following…
Four rounds for time of:
12/9 Calorie Row or Bike OR 45 Seconds of Speed Skaters
16 Reverse Lunges
10 DB Power Cleans OR Sumo Deadlift High Pulls
When the running clock reaches 45:00, perform the following…
100 Banded Biceps Curls
100 Banded Triceps Extensions
*Complete in as few sets as possible, partition as you see fit.
***
Running Option
Every 8 minutes, for 40 minutes for distances of:
5 Minutes of Running @ 90-95% of 1-Mile PR Pace
Rowing Option
Every 8 minutes, for 40 minutes for distances of:
5 Minutes of Rowing @ 90+% of 2k PR Pace
