Two sets of:
60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Alternating Single-Leg V-Ups
60 second Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of Kettlebell or Dumbbell Deadlifts
Rest 60 seconds
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses
10 Dumbbell Front Squats
15 Sit-ups
30 Double-Unders
200 Meter Run OR 15/10 Calorie Assault Bike or Row
When the running clock reaches 35:00, perform the following…
Four sets, for max reps, of:
30 seconds of Bent-Over Plate Rows
Rest 30 seconds
immediately followed by….
Four sets of:
45 seconds of Flutter Kicks
Rest 15 seconds
