Wednesday 7/1/20

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row/Jumping Jacks

60 seconds of Alternating Bird Dogs

30 seconds of Alternating Lateral Lunges

60 seconds of Alternating Reverse Lunges

30 seconds of Single-Leg Deadlifts Per Leg

30-60 seconds of Wall Facing Handstand Hold

Rest 30 seconds

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

Complete as many rounds and reps as possible in 15 minutes of:
300 Meter Run
20 Toes to Bar OR 30 Bicycles

10 Double Dumbbell Hang Cleans OR Backpack Press
10 Double Dumbbell Push Press OR Backpack Bent Over Rows

When the running clock reaches 35:00, perform the following…

Every minute, on the minute, for 15 minutes of:
Station 1: 30 seconds of Banded Pull-Aparts
Station 2: 30 seconds of Lateral Dumbbell Flys
Station 3: 10 Banded or Weighted Cross Body Chops Per Side
Station 4: 60 seconds of Flutter Kicks OR Hollow Hold
Station 5: Rest

***

Running Option
Every 4 minutes, for 32 minutes for distance:
2 Minutes of Running @ 85-95% of 400m PR Pace

Rowing Option
Ten sets for max meters of:
60 seconds of Rowing
Rest 2 minutes