Buy In: 200m Walk
100 Jumping Jacks
90 Shoulder Taps
80 Mountain Climbers
70 Crossovers
60 Flutter Kicks
50 Squats
40 Push Ups
30 DB Deadlifts
20 DB Curls
10 DB Presses
Cash Out: 200m Walk
For 8 mins cycle through:
200m Run or 250m Row or 12/8 Cal Assault Bike
6/side Single Arm Ring Row + Rotation
8 Downward Dog to Push Ups
4/side Reverse Lunges
15 Hollow Rocks / 15 sec Hollow Hold
AQAP with a partner complete:
2400m Run
Directly into -
12 Rounds each of:
5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows
10 Push Ups
15 Air Squats
Directly into -
2400m Run
Time Cap: 37 mins
Alternate 200 or 400 runs
Alternate complete rounds of movements until you complete 12 rounds each
(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)
2 mins/side Pigeon Pose
2 mins/side Half kneeling Pec Stretch with post
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