PHASE 1
- Task: 1 Mile Run | Time = 7:30 Minutes
- Task: 1.5x BW Squat | Target = 1
- Task: 0.75x BW Strict Press | Target = 1
- Task: 1.75x BW Deadlift | Target = 1
- Task: Strict Pull Ups | Target = 5
PHASE 2
Task: Bodyweight HIIT Circuit
Target: 1 circuit
Time: 60 seconds each exercise
Rules: You must complete each task below for 60 seconds each with no rest or stops. You can slow in pace, but you cannot stop. If you stop, it’s an automatic failure. You must also maintain proper form as best you can.
- Burpees
- Jump Squats
- Squat Thrusts
- Mountain Climbers
- Lateral Handwalks
- Plank Hold