Friday 5/29/20

No Equipment

When the running clock begins, perform the following…

Two sets of:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds

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

Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Bearhug Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Backpack Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.

*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.

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

Three sets of:
20-30 Band-Resisted Face Pulls OR 30 seconds of Bent-Over Bat Wing Hold
15-20 Bodyweight Triceps Extensions
20-30 second Isometric Biceps Contraction
(you can stand on a towel and contract as hard as possible pulling the towel up as hard as you can)

Limited Equipment

When the running clock begins, perform the following…

Two sets of:
60 seconds of Bike/Run/Row/Skip
30 second Hollow Hold
30 seconds of Alternating Shoulder Taps in Front Leaning Rest
30 seconds of Bird Dogs per side
30 seconds of Suitcase Deadlifts per side
5 Divebomber Push-Ups
Rest 30 seconds

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

Against a 3-minute running clock…
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Front Squats
150-Foot Shuttle Run* OR 30 Mountain Climbers
15 Dumbbell Shoulder to Overhead
Max reps of Burpee Broad Jumps in the remaining time.
Rest 2 minutes, and repeat for a total of FIVE sets.

*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.

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

Three sets of:
20-30 Band-Resisted Face Pulls
20-30 Band-Resisted Triceps Extensions
20-30 Band-Resisted Biceps Curls

***

Aerobic Option

Three sets of:
7 Minutes of Machine Calories or Distance
Rest 4 Minutes


Andrew Malek-Zadeh