Friday 4/24/20

No Equipment

Two sets of:
60 second Jog in Place/Jumping Jacks/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
30 seconds of Right Side Lying Leg Raises
30 seconds of Left Side Lying Leg Raises
60 seconds of Alternating Bird Dogs
30 seconds of Backpack Burpee Deadlifts
Rest 60 seconds

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

Three rounds for time of:
400 Meter Run or 100 Mountain Climbers

Immediately followed by...

Three rounds of...
7 Backpack Squat Cleans
7 Backpack-Facing Burpees

After every run/climbers you'll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 300 mountain climbers and 9 total rounds of squat cleans and burpees. 

Time Cap = 20 Minutes

When the running clock reaches 40:00, perform the following...

Four sets of:
30 seconds of Bottom of Push-Up Hold
Rest 30 seconds 

Immediately followed by...

Four sets of:
30 seconds of Bent-Over Backpack Rows
Rest 30 seconds

Immediately followed by...

Four sets of:
30 seconds of Hollow Hold
Rest 30 seconds

Limited Equipment

Two sets of:

60 second Assault Bike/Row/Jog/Jump Rope
30 seconds of Right Side Plank
30 seconds of Left Side Plank
60 seconds of Banded Monster Walk
60 seconds of Alternating Bird Dogs
30 seconds of DB Burpee Deadlifts
Rest 60 seconds

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

Three rounds for time of:
400 Meter Run or 30/20 Calorie Bike or Row

Immediately followed by...

Three rounds of...
7 Dumbbell Squat Cleans
7 Burpees over Dumbbells

After every run/bike/row you'll complete three rounds of squat cleans and burpees; completing a total of 1200 meters of running or 90/60 calories of cycling or rowing and 9 total rounds of squat cleans and burpees. 

Time Cap = 20 Minutes

When the running clock reaches 40:00, perform the following...

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

immediately followed by....

Four sets of:
30 seconds of Bilateral Rows
Rest 30 seconds

immediately followed by....

Four sets of:
30 seconds of Hollow Hold
(add some weight to hands overhead if this is too easy)
Rest 30 seconds

Andrew Malek-Zadeh