Two sets of:
60 second Run/Bike/Row
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-Ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels
30 seconds of Squat Hold
30 seconds of Kang Squats
30 seconds rest
When the running clock reaches 14:00, perform the following…
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1: 10-15 Hand Release Push-Ups
Station 2: 10-15 Goblet Squats
Station 3: 30 Seconds for Max Reps of Sumo Deadlift
Station 4: Rest
When the running clock reaches 30:00, perform the following…
Two rounds for time of:
10 Hand Release Push-Ups
10 Goblet Squats
10 Sumo Deadlift
Time Cap = 6 Minutes
When the running clock reaches 42:00, perform the following:
Every minute, on the minute, for 8 minutes (2 sets) of:
Station 1: 30 seconds of Right Side Plank
Station 2: 30 seconds of Left Side Plank
Station 3: 30 seconds of Superman Hold
Station 4: 30 seconds of Bent-Over Reverse Flys @ 32X1
