No Equipment
When the clock starts, perform…
Two Sets of:
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Weighted Plank Hold
When the running clock reaches 18:00, perform the following…
Every 2 minutes, for 18 minutes:
Station 1: 4-6 Right Leg Backpack Bearhug Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 2: 4-6 Left Leg Backpack Bearhug Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 3: 6-10 Wide Grip Pull-Ups OR 6-10 Backpack Bent-Over Rows
When the running clock reaches 40:00, perform the following…
Four rounds for time of:
5 Backpack Power Cleans
10 Backpack Hang Power Cleans
15 Backpack Bearhug Squats
10-15 Diamond Push-Ups
Limited Equipment
When the clock starts, perform…
Two Sets of:
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Weighted Plank Hold
When the running clock reaches 18:00, perform the following…
Every 2 minutes, for 18 minutes:
Station 1: 4-6 Right Leg Goblet Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 2: 4-6 Left Leg Goblet Hold Tempo Bulgarian Split Squats @ 33X1 + 8-10 Dynamic Bulgarian Split Squats
Station 3: 6-10 Wide Grip Pull-Ups OR 6-10 Neutral Grip Bent-Over Dumbbell Rows
When the running clock reaches 40:00, perform the following…
Four rounds for time of:
5 Dumbbell Power Cleans
10 Dumbbell Hang Power Cleans
15 Dumbbell Front Squats
20 Dumbbell Overhead Triceps Extensions
***
Engine Option
Four sets for max calories of:
45 seconds of Assault Bike or Rowing
Rest 60 seconds
Rest 2 minutes after the fourth interval, and then repeat for a total of three sets – 27 minutes total for this session.
