Friday 7/17/20

No Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Robotic Dog
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats @ 3411 Tempo

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

Against a 3 minute running clock, complete the following…
200 Meter Run OR 100 Mountain Climbers
15 Russian Backpack Swings
10 Alternating Pistol Squats
Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

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

Three sets of:
10 Bent-Over Backpack Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold (option to add weight)

Limited Equipment

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row
30 Seconds of Side Plank Reach Throughs Per Side
30 Seconds of Robotic Dog
60 Seconds of Sampson Pulses per side
30 Seconds of Banded Good Mornings
60 Seconds of Air Squats @ 3411 Tempo

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

Against a 3-minute running clock, complete the following…
200 Meter Run
15 Russian Kettlebell Swings
10 Alternating Pistol Squats
Max Burpees in the Remaining time

Rest 60 seconds between sets, and continue until you have accumulated 100 total burpees.

(Time cap = 24 minutes)

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

Three sets of:
10 Bent-Over Dumbbell Rows
10 Bodyweight Triceps Extensions
60 Second Plank Hold (option to add weight)

***

Engine Option
Against a 2:30-minute running clock…
25/18 Machine Calories or 300 Meter Run
Max Reps of Air Squats
Rest 90 seconds and repeat for a total of EIGHT sets.

If you have a weighted vest wear it!

Andrew Malek-Zadeh