Tuesday 8/11/20

When the clock starts, perform…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Broad Jumps
30 Hold in the bottom of a squat

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. Perform this at 75-80% effort.

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

Seven rounds for time of:
200 Meter Run
20 Jumping Lunges
20 Air Squats

When relatively recovered, perform…

Three sets of:
30 seconds of Flutter Kicks
Rest 30 seconds
30 seconds of Superman Punches
Rest 30 seconds
30 seconds each side of Side Plank Reach Throughs
Rest 60 seconds

***

Aerobic Option
Five sets for max calories/reps of:
60 seconds of Rowing or Bike
60 seconds of Push-Ups
60 seconds of Bike or Rowing
60 seconds of Air Squats
Rest 60 seconds

If you want to add a little 🌶 wear a weighted vest.

Andrew Malek-Zadeh