Warm-Up.
3-6 minutes of <a href=”https://youtu.be/ocVvCm6NdfA”>CARs</a>.
Pick your top three areas of need and perform one minute per area.
Followed by…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Static Hang x 30 seconds
Interval 2 – Jumping Air Squats (touch your pull-up bar) x 20 seconds
Followed by…
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Single-Arm DB Thrusters x 30 seconds effort (15 seconds per arm)
Interval 2 – Hand Plank Shoulder Taps x 30 reps
Then…
A.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .
B.
In 15 minutes, complete the following:
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
10 Dumbbell Thrusters
20 V-Ups