Monday 5/18/20

No Equipment

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Cross Body Mountain Climbers
Rest 60 seconds

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

Every minute, on the minute, for 21 minutes:
Station 1 – 8 Backpack Sumo Deadlift High Pulls + 10 Backpack Bearhug Lunges
Station 2 – 200 Meter Run OR (20 Bicycles + Hollow Hold the remainder of the minute)
Station 3 – Rest

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

Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single Leg Hip Bridge each Leg
Rest 30 seconds

Limited Equipment

Two sets of:

60 second Run/Bike/Row/Jumping Jacks
30 seconds of Right Leg Lateral Line Hops
30 seconds of Left Leg Lateral Line Hops
60 seconds of Downward Dog Stretch
30 seconds of Lateral Plank Walks
30 seconds of Bodyweight Good Mornings
30 seconds of Cross Body Mountain Climbers
Rest 60 seconds

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

Every minute, on the minute, for 21 minutes:
Station 1 – 10 Alternating Dumbbell Hang Clean and Jerks + 10 Goblet Lunges
Station 2 – 200 Meter Run OR 18/12 Calorie Bike/Row
Station 3 – Rest

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

Three sets of:
60 second Prone Plank From Elbows
Rest 15 seconds
10 Strict Handstand Push-Ups or 15 Tempo Push-Ups @ 1111
Rest 15 seconds
30 seconds Single-Leg Hip Bridge each Leg
Rest 30 seconds

***

Running Option
Eight sets for times of:
Run 200 Meters @ 90% of 1-Mile Pace
Run 400 Meters @ 100% of 1-Mile Pace
Rest 2-3 minutes

Rowing Option
Every 5 minutes, for 40 minutes for distances:
2 Minutes of Rowing

Be aggressive on these sets, but try to maintain a consistent pace.

Andrew Malek-Zadeh