When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Broad Jumps
10 Air Squats
30 Second Plank Hold
When the running clock reaches 20:00, perform the following…
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Burpee Deadlift
Dumbbell Push Press
Air Squats
You will perform 10 reps of each movement, then 9 reps of each movement and continue working your way through the workout until you finish with 1 rep of each movement
When the running clock reaches 40:00, perform the following…
Every minute, on the minute, for 5 minutes:
30 Second Hollow Hold
Immediately followed by…
Three sets of:
30 seconds of Russian Twists
30 seconds of Tuck Holds
Rest 30 seconds