Monday 3/16/20

Two sets of:

2 minute run/bike/row

60 second Plank Hold from Elbows

60 seconds of Bodyweight Alternating Reverse Lunges

30 second Wall Sit Hold

30 seconds of Shoulder Taps from Push-Up Position

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes of:

Station 1: 15-20 Dumbbell or Kettlebell Push Presses

Station 2: 5-8 Double Dumbbell Snatches or 12-15 Kettlebell Swings

Station 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:

30 seconds of Dumbbell or Kettlebell Floor Press

30 second Superman Hold

30 second Hollow hold

Rest 60 seconds and complete a total of FOUR sets.

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

No Equipment Option:

Two sets of:

60 seconds of Inchworms

60 seconds of Bodyweight Squat Jumps

60 second Plank Hold from Elbows

60 seconds of Bodyweight Alternating Reverse Lunges

30 second wall sit hold

30 seconds of Shoulder Taps from Push-Up Plank Position

When the running clock reaches 15:00, perform the following…

Every minute, on the minute, for 15 minutes of:

Minute 1: 10-15 Dynamic Push-Ups

Minute 2: 30 seconds of Max Reps Down Ups (Burpee with No Push-Up)

Minute 3: 30-45 second Front-Leaning Rest (aka, Plank Hold from Top of Push-Up Position)

When the running clock reaches 35:00, perform the following…

For max reps:

30 seconds of Push-Ups

30 second Superman Hold

30 second Hollow Hold

Rest 60 seconds and complete for a total of FOUR sets

When the running clock reaches 50:00, perform the following…

5-10 minute cool down Jog, Bike, Ski or Row

Andrew Malek-Zadeh