In 2 Minute windows
Set 1: (0:00-2:00, 6:00-8:00, 12:00-14:00)
40 Alternating Deadlift
Max Bear Crawl Hold

-Rest 1 Minute then (2:00-3:00, 8:00-9:00, 14:00-15:00)

Set 2: (3:00-5:00, 9:00-11:00, 15:00-17:00)
40 Over The Bell
Max V Sit Hold

-Rest 1 Minute (5:00-6:00, 11:00-12:00, 17:00-18,00)

How This Works:

Start a clock and from 0:00 to 2:00 perform the 40 alternating deadlift then int the rest of the time do a bear crawl hold. Rest the next minute, Then from 3:00-5:00 perform 40 over the bell finishing up the time period with a v sit hold. Rest 1 minute then repeat until you have done both set three times total.


Alternating Deadlift:

Start standing straight with feet hip width apart and core tight.  Initiate the movement by hinging forward at the waist bringing one foot behind you up off the floor. Keeping a slight bend in the knee of the working leg and your back flat, reach down with opposite hand and touch the floor. Or as far as your flexibility allows. Stand back up by focusing on pulling up with your glutes and hamstring of the working leg. Keep your core tight, and hips square, try not to twist. Bring your feet back under you and switch legs.

Bear Crawl Hold:

Start on your hands and knees. Wrist directly under your shoulders and knees directly under your hips with your toes curled under on the floor. With your back flat and core engaged, press through your hands and toes until your knees are hovering above the floor. Keep your hips as low as possible without your knees touching the floor. Keep your core tight and hold in this position.

Over The Bell:

You will start in a V-Sit hold position, straighten your legs, and create a rainbow over an object, if you choose to use an object. The higher your heels, the more intense the movement will be. Remember to keep your core tight, think about bringing your belly button in towards your spine and brace yourself. Try to use your abs to move your legs from side to side and slightly tapping your heels at each side. Each tap of the heels is 1 rep.

V Sit Hold:

While sitting on the floor, keep your shoulders up and back, engage your core, and bring your legs up until your body looks like a V. Keep your legs straight if possible. Hold that position as long as possible.