Warm-Up
Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike (build in intensity each set)
10 seconds rest
Then…
Against a 12-minute running clock…
100/70 Calorie Assault Bike or Row
Max Reps of Wall Ball Shots (20/14 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 16:00…
Against an 8-minute running clock…
70/50 Calorie Assault Bike or Row
Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time
Rest 4 minutes, and when the clock reaches 28:00…
Against a 6-minute running clock…
50/35 Calorie Assault Bike or Row
Max Reps of Air Squats in remaining time
OR
Warm-Up
Three Sets:
20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)
10 seconds rest
20 seconds of Single-Arm Plank (right)
10 seconds rest
20 seconds of Hold in Bottom of Squat
10 seconds rest
20 seconds of Single-Arm Plank (left)
10 seconds rest
20 seconds of Assault Bike or Row (build in intensity each set)
10 seconds rest
Then…
Complete for time:
5,000 Meter Run*
*Every 3 minutes, including 0:00, perform 5 Burpees + 10 Alternating Leg V-Ups
