Wednesday 5/27/20

When the clock starts, perform...

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds

*For the box bear crawl, you will move 5 feet forward, 5 feet lateral, 5 feet backwards, and 5 feet the other lateral direction, thus making the shape of a box.

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

Every minute, on the minute, for 24 minutes:
Station 1 - 15/10 Machine Calories or 45 seconds of Mountain Climbers
Station 2 - 10-15 Bilateral Bent-Over Rows
Station 3 - 30 seconds of Strict Handstand Push-ups OR 30 seconds of Handstand Hold
Station 4 - Rest

When the running clock reaches 45:00, perform the following...

Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds 

***

Rowing Option
Four sets for times of:
Row 1800 Meters
Rest 4 minutes

Your goal should be to maintain consistent pacing across the four sets – and ideally, holding the same pace/500m you held last week.

Running Option
Six sets for distances of:
4 Minutes of Running
Rest 2 minutes

Andrew Malek-Zadeh