Wednesday 8/12/20

When the clock starts, perform…

Two sets of:
60 Seconds of Sampson Pulses Each Leg
30 Seconds of Air Squat + 2 High Knees
30 Seconds of Side Plank Hip Bounces Each Side
30 Seconds of Single Leg Ground to Sky Reaches Each Leg
30 Seconds of Speed Skaters
30 Seconds of Inch Worms
30 Seconds of Shoulder Tap + Push-Up
60 Seconds of Bird Dogs

When the running clock reaches 18:00, perform the following…

Complete as many rounds and reps as possible in 90 seconds of:
20 V-Ups
10 Dumbbell or Backpack Bent-Over Rows
Max Reps of Plank Kick Throughs With Hand Taps in the Remaining Time

Rest 30 seconds.

Complete as many rounds and reps as possible in 90 seconds of:
15 Burpees
Push-Up Plank Hold the Remainder of the Time

Rest 30 seconds then repeat for a total of FIVE sets.

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

Three sets of:
Dumbbell Arnold Press or Single Arm Backpack Press x 8-10 reps
Prone Walk Outs x 10-15 reps
Tempo Reverse Snow Angels x 10-12 reps @ 1111

***

Running Option
Four to Five sets for times of:
Run 800 Meters @ 90-95% of 1-Mile PR Pace
Rest as needed

Rowing Option
Every 6 minutes, for 30 minutes for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace

Andrew Malek-Zadeh