Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Jump-Overs (24″/20″)
8 Power Cleans
400 Meter Run
Choose a load on the power cleans that can be completed in the first set in 35-45 seconds. If the power cleans start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.
ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
Minute 2: 45-Second Knee Plank Hold
Minute 3: 15 Ground to Overhead**For the ground to overhead you can use a plate, dumbbells, loaded backpack or any other light object just to get blood flowing.Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
Max reps of Jumping Air Squats in remaining timeRest for 60 seconds and repeat for a total of FOUR sets.When the running clock reaches 33:00, perform the following…
Max Calories of Assault Bike or Row in remaining timeRest for 60 seconds and repeat for a total of FOUR sets.
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds(You choose the stretch that you feel that you need the most)