Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of: 6 Alternating Cossack Squats 10 Single-Leg Ground to Sky Touches 10 Alternating Lunges 30 Second Plank Hold
immediately followed by…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of: 5 Broad Jumps 30 Second Squat Hold (active bottom position)
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. Perform this at 75-80% effort.
Five rounds for time of: 15/10 Push-Ups 30 Mountain Climbers 100 Meter Run 15 Burpee Dumbbell Deadlifts OR 15 Burpees 100 Meter Run
Engine Option Every 8 minutes, for 24 minutes for times: 21 Goblet Squats 21 Calories on Machine 15 Goblet Squats 15 Calories on Machine 9 Goblet Squats 9 Calories on Machine
