Monday 7/20/20

No Equipment

When the clock starts, perform…

Two sets of:
200 Meter Jog
30 Seconds of Side Planke (per side)
Rest 30 Seconds

Immediately followed by…

Two sets of:
30 Seconds of Jumping Jacks
60 Seconds of Sampson Pulses per Side

Immediately followed by…

Two sets of:
40 Running Man Line Hope
60 Seconds of Overhead Carry

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

Against a 3-minute running clock…
300 Meter Run OR 60 Jumping Jacks
20 Backpack Bearhug Walking Lunges
Max Reps of Single-Arm Backpack Shoulder to Overhead in the remaining time (switch hands every 5 reps)

Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.

When the running clock reaches 44:00, perform the following…

Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded Hamstring Curls

Limited Equipment

When the clock starts, perform…

Two sets of:
200 Meter Jog
30 Seconds of Side Planks (per side)
Rest 30 Seconds

Immediately followed by…

Two sets of:
30 Seconds of Jumping Jacks
60 Seconds of Sampson Pulses per Side

Immediately followed by…

Two sets of:
40 Running Man Line Hops
60 Seconds of Overhead Carry

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

Against a 3-minute running clock…
300 Meter Run
20 Farmer’s Carry Walking Lunges
Max Reps of Single-Arm Dumbbell Shoulder to Overhead in the remaining time (switch hands every 5 reps)

Rest 60 seconds between sets and repeat for a total of FIVE sets. Total working time for this portion will be 20 minutes.

When the running clock reaches 44:00, perform the following…

Three sets of:
30 Seconds of Hip Bridges
30 Seconds of Banded Hamstring Curls

***
Running Option

800 Meter Warm-Up Run

Followed by. . .

Two sets of:
Run 200 Meters @ 80-85%
Rest as needed

Followed by. . .

“1-Mile Time Trial”
For time:
Run 1600 Meters

Followed by. . .

800 Meter Warm-Down Run

Rowing Option
Every 8 minutes, for 32 minutes for distances of:
5 Minutes of Rowing @ 2k PR Pace
(easy recovery rowing during the 3-minute rest period)

Andrew Malek-Zadeh