Friday 3/27/20

No Equipment

When the clock starts, perform...

Two sets of:
60 Jumping Jacks or High Knee Jog in Place
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Alternating Shoulder Taps in 
10 Burpee Tuck Jumps

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

Four sets of:
60 seconds of Wide-Stance Air Squats @ 22X1
60 seconds of Superman Hold
60 seconds of Reverse Snow Angels @ 2222 Tempo
Rest 60 seconds

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

Complete as many rounds and reps as possible in 10 minutes of:
30 Russian Twists
12 Alternating Jumping Lunges
9 Bodyweight Hip Bridges
6 Burpees

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

Four sets of:
8 Divebomber Push-Ups
Rest 30 seconds

immediately followed by....

Four sets, for max reps, of:
Wide-Grip Push-Ups 
Rest 30 seconds 

immediately followed by....

Four sets of:
30 second Bodyweight Bat Wing Hold
Rest 30 seconds

immediately followed by....

Five sets of:
10 Sit Ups
Rest 20 seconds

Limited Equipment

When the clock starts, perform...

Two sets of:
60 seconds of Assault Bike or Row
10 Bird Dogs each side
60 seconds of Bottom of Air Squat Hold
10 Russian Baby Makers
60 second Farmer's Hold
10 Dumbbell Burpee Deadlifts

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

Four sets of:
60 seconds Monster Walk
60 seconds Banded Good Mornings
60 seconds of Banded Face Pulls
Rest 60 seconds

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

Complete as many rounds and reps as possible in 10 minutes of:
15/12 Calorie Assault Bike, Row, Ski Erg or Run
1 Round of "DT"*

*"DT" is a complex of:
12 Deadlifts
9 Hang Power Cleans 
6 Shoulder to Overhead

Choose a weight that possible for you to perform the first few rounds unbroken. Typically "DT" is performed with a barbell at 155lbs/105lbs. You may use dumbbells, kettlebells, sandbags, loaded backpacks or any other object that you can safely perform these ranges of motion with. 

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

Four sets of:
8 Dumbbell Bench (moderate weight)
Rest 30 seconds 

immediately followed by....

Four sets for max reps of:
Unbroken Push-ups 
Rest 30 seconds 

immediately followed by....

Four sets of:
8 Dumbbell Reverse Flys
Rest 30 seconds 

immediately followed by....

Five sets of:
10 Sit Ups
Rest 20 seconds

***

Every 90 seconds, for 30 minutes for max calories:
60 seconds of any machine

OR

Every 90 seconds, for 30 minutes:

200 Meter Run

Andrew Malek-Zadeh