When the clock starts, perform…
Two sets at 70% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Cossack Squats
30-60 Second Plank From Elbows
Rest 30 Seconds
Followed by…
Two sets at 80% and breathing solely through your nose of:
20 Side Shuffles (10-Foot Increments)
10 Alternating Reverse Lunges
30-60 Second Plank From Push-Up Position
Rest 30 Seconds
Followed by…
Two sets at 90% and breathing solely through your nose of:
20 Side Shuffles
10 Burpee Jump Backs
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps as possible in 3 minutes of:
30 Side Shuffles (Each 10-Foot Increment = 1 Rep)
25 Goblet Squats
20 Burpee Jump Backs
15 Dumbbell/Backpack Push Press
10 Alternating Reverse Lunges with Dumbbells/Backpack in Farmer’s Hold
5 Strict Pull-Ups OR Bent-Over Rows
Rest 2 Minutes between sets; then, picking up where you left off, repeat for a total of FOUR (4) sets.
When the running clock reaches 44:00, perform the following…
Every minute, on the minute, for 6 Minutes:
Station 1: 30 Seconds of Lateral Flys
Station 2: 30 Seconds of Alternating Front Raises
Station 3: 30 Seconds of Floor Slides (lay on your back and slide your arms up to a Y position and back)
***
Running Option
Four sets for times of:
Run 1200 Meters @ 100% of 1-Mile PR Pace
Rest as needed
Rowing Option
Four sets for times of:
Row 1500 Meters
Rest 4 minutes
