Saturday 3/28/20

No Equipment
Complete as many rounds and reps possible in 30 minutes of:
300 Meter Run or 90 seconds of Jogging High Knees or Jumping Jacks
15 Deadlifts
15 Walking Lunges
300 Meter Run Jogging High Knees or Jumping Jacks
10 Hang Squat Clean and Press
15 Push Press

Use anything for weight that you have at home, such as a loaded backpack, duffle bag, or water jugs.

Followed by…

For completion:
400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.Keep the ratio of inhale to exhale at a 1:2.

Limited Equipment
Complete as many rounds and reps possible in 30 minutes of:
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Deadlifts
15 Walking Lunges with Dumbbell Farmer’s Carry
300 Meter Run or 20/15 Assault Bike or Row
15 Dumbbell Push Press
5 Burpee Dumbbell Deadlifts

Followed by…

For completion:
400 Meter Sandbag Carry (Bear Hug)/Farmer’s Carry

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Followed by…

5-10 minutes of breath work lying down in a comfortable position.Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.Keep the ratio of inhale to exhale at a 1:2.

Andrew Malek-Zadeh