Tuesday 5/26/20

No Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold

Immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest

When the running clock reaches 15:00...

Complete as many rounds and reps as possible in 2 minutes of:
30 Facing Line Jumps
20 Backpack Sumo Deadlifts
20 Alternating V-Ups

Rest 30 seconds, and then...

Complete as many rounds and reps as possible in 2 minutes of:
30 Lateral Line Jumps
20 Russian Backpack Swings
20 Hollow Rocks

Rest 30 seconds, and then repeat for a total of TWO sets through both portions. 
This portion will take 10 minutes to complete.

Limited Equipment

When the clock starts, perform...


Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
30 second Static Squat Hold
6 Alternating Cossack Squats
10 Single-Leg Ground to Sky Touches
10 Alternating Lunges
30 second Plank Hold

Immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Air Squats
10 Tempo Mountain Climbers (pause 1-second in each position)
10 Alternating Object Taps in Front Leaning Rest

When the running clock reaches 15:00...

Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Dumbbell Deadlifts
20 Alternating V-Ups

Rest 30 seconds, and then...

Complete as many rounds and reps as possible in 2 minutes of:
30 Double-Unders
20 Russian Dumbbell or Kettlebell Swings
20 Hollow Rocks

Rest 30 seconds, and then repeat for a total of TWO sets through both portions. 
This portion will take 10 minutes to complete. 

Andrew Malek-Zadeh