Friday 8/14/20

When the clock starts, perform…

Two sets of:
60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
60 Seconds of Plank from Push-Up Position
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats

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

Four sets of:
6-8 Tempo Dumbbell/Backpack or Kettlebell Front Squats @ 3131
10-15 Dumbbell/Backpack or Kettlebell Front Squats (NO TEMPO)
10-12 Tempo Dumbbell/Backpack or Kettlebell Bent-Over Rows @ 2111
100-Foot Farmer Carry (hold for 60 seconds if you don’t have a good walking route)
Rest 60 seconds between sets

*This is a continued progression off of the last two weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!

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

Complete as many rounds and reps as possible in 9 minutes of:
10-15 Dumbbell/Backpack Floor Press
5-10 Strict Pull-Ups OR Dumbbell Upright Rows
5 Candlestick Rolls

***

Aerobic Option
Every 6 minutes. for 30 minutes for times:
25/20 Machine Calories
100 Double-Unders
25 V-Ups or Sit Ups
100-Foot Bear Crawl

Andrew Malek-Zadeh