Tuesday 6/9/20

No Equipment

When the clock starts, perform...

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side
immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 20:00, perform the following...

For time:
21 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
15 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps
9 Goblet Squats with Backpack or Weighted Object
50 Lateral Line Jumps

When the running clock reaches 28:00, perform the following...

Complete rounds of 21, 15 and 9 reps for time of:
Burpees
Backpack Sumo Deadlifts

When the running clock reaches 38:00, perform the following...

Complete as many rounds and reps as possible for 10 minutes of:
10 Backpack Goblet Squats
50 Lateral Line Jumps
10 Burpees
10 Backpack Sumo Deadlifts

Limited Equipment

When the clock starts, perform...


Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Deep Lunge Mountain Climbers
30 Second Plank Hold
6 Side Plank Reach Throughs each side

immediately followed by...

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Burpee Tuck Jumps
10 Air Squats
30 Second Front-Leaning Rest

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you're going too hard. Slow your pace and resume breathing only through your nose.

When the running clock reaches 20:00, perform the following...

Complete rounds of 21, 15 and 9 reps for time of:
21 Dumbbell Front Squats
50 Double-Unders
15 Dumbbell Front Squats
50 Double-Unders 
9 Dumbbell Front Squats
50 Double-Unders 

When the running clock reaches 28:00, perform the following...

Complete rounds of 21, 15 and 9 reps for time of:
Lateral Burpees Over Dumbbells
Dumbbell Deadlifts

When the running clock reaches 38:00, perform the following...

Complete as many rounds and reps as possible for 10 minutes of:
10 Dumbbell Front Squats
50 Double-Unders 
10 Lateral Burpees Over Dumbbells
10 Dumbbell Deadlifts

Andrew Malek-Zadeh