Friday 4/10/20
No Equipment
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
30 seconds of Down Ups
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Good Mornings
7 Jump Squats
7 Air Squats.
When the running clock reaches 28:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Backpack Deadlifts
7 Backpack Bear Hug Squats
7 Backpack Shoulder to Overhead
When the running clock reaches 40:00, perform the following...
Four sets of:
20 seconds of Wide Push-Ups
Rest 10 seconds between sets
immediately followed by....
Four sets, for max reps, of:
15 seconds of Push-Ups
Rest 15 seconds between sets
immediately followed by....
Four sets of:
30 seconds of Bent-Over Back Pack/Water Jug Rows
Rest 30 seconds between sets
immediately followed by....
Four sets of:
30 seconds of Frog Pumps (Glute Bridge in a Butterfly Sit-Up position)
Rest 30 seconds between sets
Limited Equipment
Two sets of:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Bodyweight Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Side Plank Right Side
30 seconds of Side Plank Left Side
30 seconds of Down Ups
When the running clock reaches 15:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Deadlifts
7 Front Squats
7 Shoulder to Overhead
When the running clock reaches 28:00, perform the following...
Complete as many rounds and reps as possible in 7 minutes of:
7 Bent-Over Rows
7 Hang Cleans
7 Thrusters
When the running clock reaches 40:00, perform the following...
Four sets of:
8 Dumbbell Floor Press (moderate weight)
Rest 30 seconds between sets
immediately followed by....
Four sets, for max reps, of:
30 seconds of Push-ups
Rest 30 seconds between sets
(Please record number in comments)
immediately followed by....
Four sets of:
8 Dumbbell Bent-Over Rows
Rest 30 seconds between sets
immediately followed by....
Four sets of:
30 seconds of Weighted Frog Pumps (Glute Bridge in a Butterfly Sit-Up position)
Rest 30 seconds between sets
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