A.
Every minute, on the minute, for 15 minutes (3 sets) of:
Minute 1 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left)
Minute 2 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right)
Minute 3 – Nose-to-Wall Handstand Hold x 30 seconds
Minute 4 – Russian Kettlebell Swings x 20 reps (heavy)
Minute 5 – Ring Support Hold x 30 seconds
(hold hollow position during the ring support)

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Toes to Bar or Hanging Leg Raises
9 Burpees
12 Alternating Single-Arm Dumbbell Snatches

ALTERNATE WORKOUT OPTION – NO EQUIPMENT NEEDED

Warm-Up
Two sets of:
200 Meter Jog or 30-60 seconds of High Knee Jog in Place
10 Inchworms
20 Alternating Lateral Lunges
10 Russian Baby Makers
30-60 second Wrist Stretch
10 Down Ups

A.
Complete rounds of 20-18-16-14-12-10 reps at a consistent 75-80% effort pace of:
Alternating Curtsy Squats
V-Ups
Bird Dogs

Example:
20 Alternating Curtsy Squats, 20 V-Ups, 20 Bird Dogs, 18 Alternating Curtsy Squats 18 V-Ups, 18 Bird Dogs, etc….

B.
Complete as many rounds and reps as possible in 18 minutes of:
60 Mountain Climbers (30 per side)
20 Alternating Pistol Squats or Alternating Cossack Squats
10 Down Ups

C.
Three sets of:
60 seconds of Max Reps Bodyweight Hip Bridges @ 11X3
30 second Hip Bridge Hold
Rest 60 seconds

No Equipment Workout Briefing

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