When the clock starts, perform…
Two sets of:
60 Seconds of Run/Bike/Row
60 Seconds of Right Side Lunge Stretch
60 Seconds of Left Side Lunge Stretch
30 Seconds of Alternating Deep Lunge Mountain Climbers
30-60 Seconds of Cobra Stretch
30 Seconds of Side Plank Each Side
30-60 Seconds of Nose-To-Wall Handstand Hold
Rest 60 Seconds
When the running clock reaches 15:00, perform the following…
Every minute, on the minute, for 15 minutes :
Station 1: 20 Double-Unders + 10 Alternating-Arm Thrusters
Station 2: 10-15 Toes to Bar
Station 3: 15/10 Calorie Assault Bike or Row
When the running clock reaches 32:00, perform the following…
Three rounds for time of:
20 Double-Unders OR Running Man Line Hops
10 Alternating-Arm Thrusters OR Backpack Thrusters
10 Toes to Bar OR V-Ups
15/10 Calorie Assault Bike or Row OR 100 Meter Run
When the running clock reaches 45:00, perform the following…
Three Sets of:
20-30 Banded Hip Bridges
15-20 Superman Punches
5 Wall Climbs
Rest as needed
***
Running Option
Every 4 minutes, for 32 minutes for times:
Run 600 Meters
The goal here is consistency!
Rowing Option
Every 4 minutes, for 32 minutes for times:
Row 600 Meters
The goal here is consistency!
