Monday 7/6/20

No Equipment

Two sets of:
30 second Run/Bike/Row at 60% Effort
30 seconds of Death March
30 seconds of Lateral Line Hops

Followed by…

Two sets of:
30 second Run/Bike/Row at 75% Effort
30 seconds of Deep Lunge Mountain Climbers
30 seconds of Running Man Line Hops

Followed by…

Two sets of:
20 second Run/Bike/Row at 90% Effort
40 seconds of Air Squats
60 seconds of Front Leaning Rest

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

Every 8 minutes, for 24 minutes, complete for times:
15/12 Calorie Bike or Row OR 45 Mountain Climbers
12 Burpees onto a 2″ Platform
9 Backpack Ground to Overhead
12 Burpees onto a 2″ Platform
15/12 Calorie Bike or Row OR 45 Jumping Jacks

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

Every minute, on the minute, for 6 minutes:
Station 1: 8 Right Front Foot Elevated Split Squats @ 3131 Tempo
Station 2: 6 Left Front Foot Elevated Split Squats @ 3131 Tempo
Station 3: 30-45 seconds of Weighted Plank from Elbows

Limited Equipment

Two sets of:

30 second Run/Bike/Row at 60% Effort
30 seconds of Death March
30 seconds of Lateral Line Hops

Followed by…

Two sets of:
30 second Run/Bike/Row at 75% Effort
30 seconds of Deep Lunge Mountain Climbers
30 seconds of Running Man Line Hops

Followed by…

Two sets of:
20 second Run/Bike/Row at 90% Effort
40 seconds of Air Squats
60 seconds of Front Leaning Rest

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

Every 8 minutes, for 24 minutes, complete for times:
15/12 Calorie Bike or Row
12 Burpees onto a 2″ Platform
9 Double Dumbbell Snatches
12 Burpees onto a 2″ Platform
15/12 Calorie Bike or Row

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

Every minute, on the minute, for 6 minutes:
Station 1: 8 Right Front Foot Elevated Split Squats @ 3131 Tempo
Station 2: 6 Left Front Foot Elevated Split Squats @ 3131 Tempo
Station 3: 30-45 seconds of Weighted Plank from Elbows

***

Running Option
Three sets for times of:
Run 800 Meters @ 80-85% of 5k PR Pace
Run 400 Meters @ 90% of 5k PR Pace
Run 400 Meters @ 55-60% of 5k PR Pace

Rowing Option
Three sets for times of:
Row 2000 Meters
Rest 4 minutes

Andrew Malek-Zadeh