Friday 7/10/20

When the clock starts, perform…

Three sets of:
200 Foot Shuttle Jog
15 seconds of Right Leg Hops
15 seconds of Left Leg Hops
30 seconds of Side Plank Hip Bounces per Side
Rest 30 seconds
60 seconds of Shuttle Runs
Rest 30 seconds
60 seconds of Alternating Scorpion Kicks

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

Complete as many rounds and reps as possible in 2 minutes of:
200-Foot Side Shuffle (10-foot increments)
15 V-Ups
Max Reps of Kettlebell Swings OR Backpack Sumo Deadlift High Pulls in the Remaining Time

Rest 60 seconds between sets, and repeat for a total of FIVE sets.

When the running clock reaches 40:00, perform the following:

Complete as many rounds and reps as possible in 12 minutes (performed at 70-75% effort) of:
5 Strict Pull-Ups OR Bent-Over Rows (Backpack)
10 Dumbbell or Kettlebell/Backpack Floor Presses
15 Biceps Curls
20 Overhead Triceps Extensions
25 Flutter Kicks per Leg (50 total)

***

Engine Option
Every 4 minutes, for 32 minutes for max reps:
60 seconds of Machine Calories or Burpees
50 Heavy Rope Double-Unders or 75 Double-Unders

These should be all out efforts!

Andrew Malek-Zadeh