When the clock starts, perform…
Two sets of:
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Pigeon Stretch Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Bottom of Squat Hold
Followed by…
Three sets of:
15 Air Squats
10 Russian Kettlebell Swings
5 Push Press
30 Second Hang From Pull-Up Bar OR Plank Hold
Rest 60 seconds between sets and gradually increase each effort
When the running clock reaches 23:00, perform the following…
Three rounds for time of:
21 Thrusters
21 Pull-Ups
*If you cannot do pull-ups, substitute a 200 meter run instead.
When the running clock reaches 35:00, perform the following…
Every minute, on the minute, for 12 minutes:
Station 1: 15 Right Side Bends
Station 2: 15 Left Side Bends
Station 3: 30-45 Second Hollow Hold
Station 4: 6-10 Tempo Reverse Snow Angels @ 1111
***
Running Option
Four sets for times of:
Run 400 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 95% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 4-5 minutes
Rowing Option
For distance:
1 Minute of Rowing
2 Minutes of Easy Recovery Row
2 Minutes of Rowing
4 Minutes of Easy Recovery Row
3 Minutes of Rowing
6 Minutes of Easy Recovery Row
3 Minutes of Rowing
4 Minutes of Easy Recovery Row
2 Minutes of Rowing
2 Minutes of Easy Recovery Row
1 Minute of Rowing
Push your pace on the work intervals – somewhere between 90-95% effort; back off to 55-60% effort on the recovery portions.
