No Equipment

Against a 2-minute running clock….
200 Meter Run
Max Reps of Walking Lunges

Rest 60 seconds, and repeat for a total of THREE sets. This portion will take 9 minutes.

When the running clock reaches 10:00…

Against a 2-minute running clock….
200 Meter Run or 75 Double-Unders
10 Sumo Backpack Deadlifts
Max Reps of Backpack Ground to Overhead

Rest 60 seconds, and repeat for a total of THREE sets. This portion will take 9 minutes.

When the running clock reaches 20:00…

Three rounds for time of:
200 Meter Run
20 Walking Lunges
200 Meter Run
10 Sumo Backpack Deadlifts
10 Backpack Ground to Overhead

Limited Equipment

 Against a 2-minute running clock…

200 Meter Run
Max Reps of Box Step-Ups

Rest 60 seconds, and repeat for a total of THREE sets. This portion will take 9 minutes.

When the running clock reaches 10:00…

Against a 2-minute running clock…
200 Meter Run or 75 Double-Unders
10 Double Dumbbell Deadlifts
Max Reps of Double Dumbbell Snatches

Rest 60 seconds, and repeat for a total of THREE sets. This portion will take 9 minutes.

When the running clock reaches 20:00…

Three rounds for time of:
200 Meter Run
20 Box Step-Ups
50 Double-Unders
10 Double Dumbbell Deadlifts
10 Double Dumbbell Snatches

No Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Right Leg Forward Split Squats
30 Seconds of Left Leg Forward Split Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Push-ups @ 2111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Rest

When the running clock reaches 15:00, perform the following…

Complete rounds of 30, 20 and 10 reps for time of:
Backpack Bearhug Squats (95/65)
Backpack Facing Burpees

Rest the remainder of the interval, and when the clock reaches 21:00, perform…

Complete rounds of 21, 15 and 9 reps for time of:
Backpack Overhead Squats (95/65)
Backpack-Facing Burpees

Rest the remainder of the interval, and when the clock reaches 27:00, perform…

Complete rounds of 15, 12 and 9 reps for time of:
Backpack Thrusters (96/65)
Backpack-Facing Burpees

When the running clock reaches 45:00, perform the following…

Three sets of:
20 Weighted Crunches
20 Weighted Russian Twists
20 Leg Liftovers
Rest 90 seconds between sets

Limited Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Right Leg Forward Split Squats
30 Seconds of Left Leg Forward Split Squats
60 Seconds of Downward Dog Stretch
30 Seconds of Push-ups @ 2111 Tempo
30 Seconds of Side Plank Each Side
60 Seconds of Rest

When the running clock reaches 15:00, perform the following…

Complete rounds of 30, 20 and 10 reps for time of:
Front Squats (95/65)*
Bar Facing Burpees

Rest the remainder of the interval, and when the clock reaches 23:00, perform…

Complete rounds of 21, 15 and 9 reps for time of:
Overhead Squats (95/65)*
Bar-Facing Burpees

Rest the remainder of the interval, and when the clock reaches 29:00, perform…

Complete rounds of 15, 12 and 9 reps for time of:
Thrusters (96/65)*
Bar-Facing Burpees

*If you do not have access to a barbell, sub Kettlebells or Dumbbells, and for the Overhead Squats, perform as single arm and split the reps as you see fit.

When the running clock reaches 45:00, perform the following…

Three sets of:
20 Weighted Crunches
20 Weighted Russian Twists
20 Leg Liftovers
Rest 90 seconds between sets

Complete as many rounds and reps possible, in 30 minutes of:
200 Meter Run OR 50 Double-Unders
60 seconds of Front Leaning Rest aka Plank
200 Meter Run OR 50 Mountain Climbers
30 Hollow Body Rocks
200 Meter Run OR 50 Double-Unders
60 seconds Side Plank Per Side
200 Meter Run OR 50 Mountain Climbers
30 Alternating Hang Dumbbell Snatch OR Single-Arm Back Pack Cleans (15 each side)

When the clock starts, perform…

Two sets of:
60 Seconds of Jogging at 60%
30 Feet of Lunge Stretch with Twist
30 Feet of Alternating Single Leg Kick Through and Ground Touch
30 Feet of Walking Knee Hugs
30 Feet of Heel Scoops
30 Feet of Walking Quad Pulls
30 Feet of Walking Over the Hurdle

Immediately followed by…

Two sets of:
30 Feet of Bunny Hops
30 Feet of High Knees
30 Feet of Backwards Shuffle
30 Feet of Single Leg Broad Jump (Left)
30 Feet of Single Leg Broad Jump (Right)
30 Feet of Right Leg Single Leg Hops
30 Feet of Left Leg Single Leg Hops
Rest 60 Seconds

When the running clock reaches 25:00, perform the following…

Every minute, on the minute, for 18 minutes:
Station 1: 30 Double Unders + 3 MAX Distance Broad Jumps
Station 2: 60 Seconds of Max Reps Shuttle Sprints (25 Foot Increments)
Station 3: Rest

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Hammer Curls or Backpack Bicep Curls
10 Overhead Triceps Extensions or Backpack Overhead Triceps Extensions

***

Running Option
Every 3 minutes, for 30 minutes for times:
Run 300 Meters @ 100% of your 400m PR pace

Use last week’s 400m test as your pacing for this effort.

Rowing Option
Five sets for times of:
Row 1000 Meters
Rest 4 minutes

Aerobic Option
Every 7 minutes, for 35 minutes, for times:
500/400 Meter Row or 400 Meter Run
30/22 Machine Calories
20 Down-Ups (burpee, no jump)

When the clock starts, perform…

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 seconds of Alternating Cossack Squats
Minute 2: 30 Second Plank Hold + 30 Seconds of Glute Bridges
Minute 3: 16 Tempo Mountain Climbers – hold each position for one full second

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.

When the running clock reaches 18:00, perform the following…

Complete rounds of 20, 18, 16…..4, and 2 reps for times of:
Jumping Lunges
Down Ups

When the running clock reaches 40:00, perform the following…

Three sets of:
15 Straight Leg Sit-Ups
2-Minute Knee Plank
30 Second Side Plank (right side)
30 Second Side Plank (leftt side)
Rest 2 minutes

***

Aerobic Option
Every 8 minutes, for 32 minutes for times of:
80/60 Machine Calories

No Equipment

When the clock starts, perform…

60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Stretch Each Leg
60 Seconds of Pigeon Stretch Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Alternating Pigeon Stretches
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats

When the running clock reaches 15:00, perform the following…

Four sets of:
8-12 Tempo Backpack Bearhug Squats @ 3311
8-12 Supinated-Grip Strict Pull-Ups OR Supinated-Grip Bent-Over Backpack Rows
8-12 Backpack Push Press @ 2113
Rest 60 seconds between sets

*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

When the running clock reaches 38:00, perform the following…

Three rounds for time:
400 Meter Run*
30 Russian Backpack Swings
20 Alternating Single Leg V-Ups

*If you do not have access to a 400 meter run, you will perform the following:

Three rounds for time:
50 Jumping Jacks
50 Mountain Climbers
60 Second Plank Hold
30 Russian Backpack Swings
20 Alternating Single Leg V-Ups

Limited Equipment

When the clock starts, perform…

60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Sampson Stretch Each Leg
60 Seconds of Pigeon Stretch Each Leg
60 Seconds of Plank from Elbows
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Alternating Pigeon Stretches 
30 Seconds of Side Plank Each Side
60 Seconds of Run/Bike/Row/Jog in Place
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats

When the running clock reaches 15:00, perform the following…

Four sets of:
8-12 Tempo Dumbbell or Kettlebell Front Squats @ 3311
8-12 Supinated-Grip Strict Pull-ups OR Supinated-Grip Bent-Over Rows
8-12 Dumbbell or Kettlebell Push Press @ 2113
Rest 60 seconds between sets

*This is a progression off of last week, we have increased the tempo, and removed the every 90 seconds. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

When the running clock reaches 38:00, perform the following…

Three rounds for time:
400 Meter Run OR 500 Meter Row OR 30/25 Calorie Bike
30 Russian Kettlebell Swings
20 Alternating Single Leg V-Ups

***

Running Option
Every 4 minutes, for 32 minutes for times:
400 Meter Run

Rowing Option
Four sets of:
Row 1900 Meters
Rest 4 minutes

No Equipment

Complete as many rounds and reps possible in 6 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans

Rest until the running clock reaches 8:00, and then…

Complete as many rounds and reps possible in 7 minutes of:
400 Meter Run
50 Line Jumps
15 Down Ups
15 Backpack Cleans
10 Down Ups
10 Backpack Cleans
5 Down Ups
5 Backpack Cleans

Rest until the running clock reaches 17:00, and then…

Complete as many rounds and reps possible in 8 minutes of:
400 Meter Run
50 Line Jumps
15 Down Ups
15 Backpack Cleans
10 Down Ups
10 Backpack Cleans
5 Down Ups
5 Backpack Cleans

Limited Equipment

Complete as many rounds and reps possible in 6 minutes of:

400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans

Rest until the running clock reaches 8:00, and then…

Complete as many rounds and reps possible in 7 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans

Rest until the running clock reaches 17:00, and then…

Complete as many rounds and reps possible in 8 minutes of:
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans

When the running clock starts, perform…

Two sets of:
150-Feet Out and Backs @ 70%
10 Russian Baby Makers
50-Foot Single-Arm Overhead Carry per Arm

Rest 30 seconds, and then…

150-Feet Out and Backs @ 80%
10 Alternating Cossack Squats @ 1111
5 Single-Arm Windmills per Arm

Rest 30 seconds, and then…

150-Feet Out and Backs @ 90%
10 Alternating Jumping Lunges
5 Single-Arm Push Press per Arm

Rest 60 seconds between sets

When the running clock reaches 15:00, perform the following…

Complete as many rounds and reps as possible in 2 minutes of:
150-Feet Out and Backs*
20 DB/KB Alternating Lunges OR Backpack Bearhug Alternating Lunges
Max Reps of Alternating Arm DB/KB Thrusters OR Backpack Thrusters

Rest 2 minutes between sets, and repeat for a total of FIVE sets.

For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.

When the running clock reaches 45:00, perform the following…

Three sets of:
10-15 DB/Backpack Floor Press
10-15 DB/Backpack Biceps Curls
15-20 Leg Lift Overs

***
Engine Option
Ten sets for times of:
20/15 Machine Calories
10 Burpees
Rest 60 seconds

Every minute, on the minute, for 4 minutes of:

12 Alternating Dumbbell Snatches OR Alternating Backpack Snatches (or single-arm swings)

followed by…

Every minute, on the minute, for 4 minutes of:
12 Alternating V-Ups

followed by…

Every 2 minutes, for 8 minutes of:
12 Alternating Dumbbell Snatches OR  Alternating Backpack Ground to Overhead
12 Alternating V-Ups

followed by …

Every 2 minutes, for 8 minutes of:
20 Double-Unders
20 Sumo Deadlifts with Kettlebell/Dumbbell or Backpack
20 Mountain Climbers

followed by …

Every minute, on the minute, for 4 minutes of:
20 Double-Unders
20 Mountain Climbers

When the clock starts, perform…

Three sets of:
60 Second Sampson Pulse per Leg
60 Seconds of Deep Lunge Mountain Climbers
60 Second Pigeon Stretch per Leg
60 Second Farmer Carry OR Backpack Bear Hug Carry
60 Second Overhead Carry OR 30 Second Single Arm Overhead Carry per Arm
60 Second Plank from Elbows

When the running clock reaches 20:00, perform the following…

Every 90 seconds, for 18 minutes:
Station 1 – 8-12 Tempo Dumbbell Front Squats @ 2211
Station 2 – 8-12 Strict Pull-Ups OR 8-12 Single-Arm Bent-Over Rows per Arm
Station 3 – 8-12 Dumbbell Push Press @ 12X2

When the running clock reaches 40:00, complete the following…

Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run OR 40 Speed Skaters
10 Lateral Burpees

***
Running Option
Every 3 minutes, for 24 minutes for times:
Run 250 Meters @ 105% of your 400m PR pace

Rowing Option
Every 5 minutes, for 30 minutes for max meters:
2 minutes and 30 seconds of Rowing

When the clock starts, perform…

Every minute, on the minute, for 15 minutes of:
Minute 1: 60 Seconds of Alternating Cossack Squat
Minute 2: 45-Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second

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.

When the clock reaches 20:00, perform…

Against a 2-minute running clock…
25/18 Machine Calories OR 300 Meter Run
Max Reps of Jumping Air Squats OR Step-Ups

Rest for 60 seconds and repeat for a total of FOUR sets.

When the clock reaches 40:00, perform….

Three sets of:
Med Ball Hamstring Curls x 10 reps
(Furniture sliders work great if you don’t have a medicine ball!)
Rest as needed
Pistol Squat Hold in bottom* x 30 seconds each leg
Rest as needed

*You may hold on to the wall or a pole for balance.

When the clock starts, perform…

Three sets of:
60 Second Run/Bike/Row
30 Seconds of Side Plank per Side
60 Second Downward Dog Stretch
30 Seconds of Lateral Line Hops
Rest 60 Seconds Between Sets

*Increase the intensity on each set.

When the running clock reaches 15:00, perform the following…

Every 5 minutes, for 25 minutes:
50 Double-Unders
400 Meter Run OR 25/18 Calorie Bike or Row
20-30 Push-Ups
(Rest the remainder of the interval)

*This will be a lot of push-ups over the course of the workout, modify the numbers to where you can complete the reps in 2-3 sets MAX.

When the running clock reaches 45:00, perform the following…

Three sets of:
10-15 Bent-Over Rows
15-20 Side Bends per Side
60 Second Hollow Body Hold

***

Running Option
Ten rounds for distance of:
2 Minutes of Running @ 1-Mile PR Pace
90 Seconds of Running @ 60-65% of 1-Mile PR Pace

Rowing Option
Four or Five sets of:
Row 1000 Meters @ 100% of your 2k PR pace
Rest 3-4 minutes

Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders or Jumping Jacks

Immediately followed by…

Five rounds of:
10 Dumbbell/Backpack Deadlifts
10 Dumbbell/Backpack Front Rack Lunges
10 Dumbbell/Backpack Push Press

Immediately followed by…

Three rounds of:
500 Meter Row or 400 Meter Run
50 Double-Unders or Jumping Jacks

When the running clock starts, perform…

Two sets of:
60 Seconds of Pigeon Stretch per Leg
30 Seconds of Russian Baby Makers
30 Seconds of Air Squats

Immediately followed by…

Two sets of:
100-Feet Shuttle Run (25 foot increments at 75%)
30 Second Bottom of Squat Hold
10 Alternating Cossack Squats

Immediately followed by…

Two sets of:
150-Feet Out and Back at 85-90% Effort
Rest 60 Seconds

When the running clock reaches 20:00, perform the following…

Every 7 minutes, for 21 minutes for times:
150-Feet Out and Backs*
15 Dumbbell Front Squats OR Backpack Bearhug Squats
15 Lateral Burpees over the Dumbbells OR Backpack
15 Dumbbell Front Squats or Backpack Bearhug Squats
150-Feet Out and Backs*

For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.

When the running clock reaches 45:00, perform the following…

Five sets of:
5 Strict Pull-Ups OR Bent Over Rows
10 Diamond Push-Ups
Rest 30 Seconds

Every 4 minutes, for 24 minutes of:

Station 1 = 20/15 Machine Calories (50 Running Man Line Hops) + 30 Alternating Dumbbell/Backpack Snatches + 20 Goblet Squats

Station 2 = 100 Double Unders + 30 Burpee Kick Backs (jump into a plank then back up)

When the clock starts, perform:

Three sets of:
60 seconds of Run/Bike/Row
60 seconds of Plank Hold from Elbows
30 seconds of Downward Dog Stretch
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Death March

When the running clock reaches 15:00, perform the following:

Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run
15 DB/KB or Backpack Deadlifts
10 Strict Handstand Push-ups

Rest until the running clock reaches 25:00, and then…

Complete as many rounds and reps as possible in 7 minutes of:
20 Russian Kettlebell or Backpack Swings
15 Push-Ups
100 Meter Run

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes:
Station 1 – 10-15 Split Stance Romanian Deadlifts (Right Leg Forward)
Station 2 – 10-15 Split Stance Romanian Deadlifts (Left Leg Forward)
Station 3 – 10-15 Bent-Over Rows

***

Running Option
Every 4 minutes, for 40 minutes for times:
Run 200 Meters
Walk/Jog 100 Meters
Run 100 Meters

Run the 200 meters as fast as you can, and use the 100 meter walk/jog to recover just enough so that you can sprint the final 100 meters.

Rowing Option
Five sets for times of:
Row 1000 Meters
Rest 4 minutes

When the clock starts, perform…

Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms

immediately followed by…

Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Shoulder Taps

When the running clock reaches 20:00, perform the following…

For time:
70 Air Squats
70 Mountain Climbers
50 Goblet Squats
50 Mountain Climbers
30 Squat Jumps
30 Mountain Climbers

*Every 2 minutes, including 0:00 athletes must perfrom 15 jumping jacks.

No Equipment

When the clock starts, perform…

Two sets of:
200 Meter Jog
30 Seconds of Side Planke (per side)
Rest 30 Seconds

Immediately followed by…

Two sets of:
30 Seconds of Jumping Jacks
60 Seconds of Sampson Pulses per Side

Immediately followed by…

Two sets of:
40 Running Man Line Hope
60 Seconds of Overhead Carry

When the running clock reaches 20:00, perform the following…

Against a 3-minute running clock…
300 Meter Run OR 60 Jumping Jacks
20 Backpack Bearhug Walking Lunges
Max Reps of Single-Arm Backpack Shoulder to Overhead in the remaining time (switch hands every 5 reps)

Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.

When the running clock reaches 44:00, perform the following…

Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded Hamstring Curls

Limited Equipment

When the clock starts, perform…

Two sets of:
200 Meter Jog
30 Seconds of Side Planks (per side)
Rest 30 Seconds

Immediately followed by…

Two sets of:
30 Seconds of Jumping Jacks
60 Seconds of Sampson Pulses per Side

Immediately followed by…

Two sets of:
40 Running Man Line Hops
60 Seconds of Overhead Carry

When the running clock reaches 20:00, perform the following…

Against a 3-minute running clock…
300 Meter Run
20 Farmer’s Carry Walking Lunges
Max Reps of Single-Arm Dumbbell Shoulder to Overhead in the remaining time (switch hands every 5 reps)

Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.

When the running clock reaches 44:00, perform the following…

Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded Hamstring Curls

***
Running Option
800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Followed by. . .

800 Meter Warm-Down Run

Rowing Option
Every 8 minutes, for 32 minutes for distances of:
5 Minutes of Rowing @ 2k PR Pace
(easy recovery rowing during the 3-minute rest period)

Complete as many rounds and reps possible in 35 minutes of:
30 Front-Rack Alternating Lunges or Backpack Goblet Lunges
60 Air Squats
30 Plank Kick-Throughs with Hand Taps (15 each side)
60 Double-Unders or Jumping Jacks

No Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Robotic Dog
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats @ 3411 Tempo

When the running clock reaches 15:00, perform the following…

Against a 3 minute running clock, complete the following…
200 Meter Run OR 100 Mountain Climbers
15 Russian Backpack Swings
10 Alternating Pistol Squats
Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Bent-Over Backpack Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold (option to add weight)

Limited Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Robotic Dog
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats @ 3411 Tempo

When the running clock reaches 15:00, perform the following…

Against a 3-minute running clock, complete the following…
200 Meter Run
15 Russian Kettlebell Swings
10 Alternating Pistol Squats
Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

When the running clock reaches 45:00, perform the following…

Three sets of:
10 Bent-Over Dumbbell Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold (option to add weight)

***

Engine Option
Against a 2:30-minute running clock…
25/18 Machine Calories or 300 Meter Run
Max Reps of Air Squats
Rest 90 seconds and repeat for a total of EIGHT sets.

If you have a weighted vest wear it!