When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Cobra Stretch
60 Seconds of Plank Shoulder Taps
60 Seconds of Superman Hold
Rest 60 Seconds
When the running clock reaches 16:00, perform the following…
Every minute, on the minute, for 4 minutes for MAX REPS/CALORIES:
Station 1: 30 Seconds of Bike or Row OR 40 Seconds of Side Shuffles
Station 2: 30 Seconds of Dumbbell/Backpack Push Press
Station 3: 30 Seconds of Burpees Over the Dumbbells/Backpack
Station 4: Rest
When the running clock reaches 20:00, perform the following…
Five sets of:
Calories Completed in the 30 Second Sprint
Dumbbell Push Press Completed in the 30 Second Sprint
Burpees Over the Dumbbells Completed in the 30 Second Sprint
Rest 2 Minutes
When the running clock reaches 45:00, perform the following…
Three sets of:
10-15 Stationary OR Bench Dips
20-30 Band Pull-Aparts
Rest as needed
***
Running Option
Six sets for times of:
Run 800 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes
Your rest period should be sufficient enough to keep your paces, so take your full three minutes of rest unless you know you’re capable of maintaining your paces.
Rowing Option
For warm-up:
Row 500 Meters @ 60-65%
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Rest as needed, and then…
For time:
Row 500 Meters @ 100%
Rest 60-90 seconds, and then…
For cool down:
Row 500 Meters @ 65-70%
Row 500 Meters @ 70-75%
Row 500 Meters @ 70-75%
Row 500 Meters @ 65-70%
