When the clock starts, perform…
One set of:
200 Meter Jog
30 Seconds Side Plank Each Side
30 Seconds Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Inchworms
30 Seconds of Lateral Line Hops
Rest 30 seconds
30 Seconds of Forward Line Hops
Rest 30 seconds
30 Seconds of Running Man Line Hops
Rest 30 seconds
200 Meter Jog
When the running clock reaches 14:00, perform the following…
Every 7 minutes, for 28 minutes, complete:
200 Meter Run
5 Box Jumps
10 Push Press*
15 Deadlifts
10 Push Press
5 Box Jumps
200 Meter Run
*Use a barbell/dumbells/Kettlebells or backpack
When the running clock reaches 44:00, perform the following…
Three sets of:
20-30 Banded Face-Pulls
Max Reps Alternating Biceps Curls
***
Engine Option
Six sets for calories of:
30 seconds of Assault Bike
Rest 60 seconds
Rest 2 minutes after the sixth interval, then repeat for a total of three sets.
Aerobic/Gymnastics Option
Five rounds for time of:
30/22 Machine Calories
20 V-Ups/Sit-Ups
10 Strict Handstand Push-Ups OR 20 Push-Ups
