Friday 7/3/20

No Equipment

Two sets of:
60 seconds of Assault Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Front Leaning Rest
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers

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

Every minute, on the minute, for 20 minutes:
Station 1 – 15-20 Backpack Sumo Deadlift High Pulls
Station 2 – 10 Backpack Thrusters
Station 3 – 60 seconds of Speed Skaters
Station 4 – Rest

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

Three rounds for time of:
15 Backpack Sumo Deadlift High Pulls
10 Backpack Thrusters
30 Speed Skaters (15 per side)
Time Cap = 9 Minutes

When the running clock reaches 50:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
45-60 Seconds of Hollow Rocks

Limited Equipment

Two sets of:

60 seconds of Assault Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Front Leaning Rest
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers

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

Every minute, on the minute, for 20 minutes of:
Station 1: 15-20 Kettlebell Swings
Station 2: 10 Alternating Arm Dumbbell Thrusters
Station 3: Max Calorie Row or Bike
Station 4: Rest

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

Three rounds for time of:
15 Kettlebell Swings
10 Alternating Arm Dumbbell Thrusters
15/12 Calorie Row or Bike

Time Cap = 9 Minutes

When the running clock reaches 50:00, perform the following:

Three sets of:
10-15 Biceps Curls
10-15 Overhead Triceps Extensions
45-60 Seconds of Hollow Rocks

***
Engine Option

Eight sets for times of:
25/18 Machine Calories or 200 Meter Sprint
25 Jumping Air Squats
Rest 2 minutes

Andrew Malek-Zadeh