On a 28:00 Running Clock:
20 Air Squats
2 Wall Walks
200m Run
40 Air Squats
4 Wall Walks
200m Run
60 Air Squats
6 Wall Walks
200m Run
80 Air Squats
8 Wall Walk
200m Run
(18 Min Cap)
*At the 18 minute mark, stop and rest until the 20 minute mark.
At the 20:00 mark, begin the following:
30-20-10
Alternating Split Squat Jumps
15-10-5
Strict HSPU (or Push Ups)
(8 Min Cap)
:30s Max Calorie Row
:30s Devils Press 35/25s
1:00 Rest
Until 175 (guys)/130 (girls) total Reps
30 Min Cap
- Hanging Leg Raises – 4 sets x 30 reps
- Dumbbell Presses – 4 sets x 8-10 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Reverse Crunches – 4 sets x 30 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
- Dumbbell Shrugs – 4 sets x 8-10 reps
- Reverse Pec Decks FST-7 – 7 sets x 8-10 reps
** It is ok to alternate between different types of pressing movements (Dumbbell, Smith and Barbell)