When the clock starts, perform…
Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Every minute, on the minute, for 21 minutes of:
Station 1: 30 Double-Unders + 100-Foot Shuttle Run (25-foot increments)
Station 2: 20 Second Handstand Hold + 10-15 Push-Ups
Station 3: 20 Alternating Dumbbell Snatches OR Backpack Ground to Overhead
Three sets of:
Push-Ups x Max Reps @ 4011
Rest as needed
Banded Triceps Extensions x 20 reps
Rest as needed
Strict Pull-Ups x Max Reps @ 4011
Rest as needed
***
Engine Option
Complete as many calories as possible in 5 minutes of:
30/22 Machine Calories
100 Double-Unders
Max Machine Calories
Rest 2 minutes and repeat for a total of FIVE sets.
