Monday 6/1/20

Two sets of:

60 second Run/Bike/Row/Jumping Jacks
60 seconds of Deep Lunge Mountain Climbers
30 seconds of Divebomb Push-ups
30 seconds of Plank Kick-Throughs With Hand Tap (Left Foot to Right Hand and Right Foot to Left Hand)
60 seconds of Face Down Alternating Scorpion Kicks
60 seconds of Bear Crawl
30 seconds of Superman Hold
Rest 60 seconds

Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
50 Double-Unders or Running Man Line Jumps
50 Walking Lunges
50 Strict Press (Backpack/Barbell/Dumbbell)

Rest 3 minutes, and when the running clock reaches 15:00...

Complete as many rounds and reps as possible in 6 minutes of:
25 Air Squats
25 Double-Unders or Running Man Line Jumps
25 Walking Lunges
25 Strict Press (Backpack/Barbell/Dumbbell)

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

Three sets of:
Bent-Over Alternating Dumbbell Rows x 8-10 reps each side
Weighted Side Bends x 20 reps each side
Bodyweight Good Mornings x 30 reps

***

Running Option

Every 4 minutes, for 32 minutes for times:

Run 400 Meters

Rowing Option

Four sets for times of

Row 1900 Meters

Rest 4 Minutes

Andrew Malek-Zadeh