Wednesday 8/19/20

When the clock starts, perform…

Two sets of:
50-Foot Out and Back Jog
25-Foot Bunny Hops
25-Foot Backwards Bunny Hops
50-Foot Out and Back Jog
20 Side Plank Bounces each side
50-Foot Out and Back Jog
30-60 Second Handstand Hold
Rest 60 Seconds

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

Complete as many rounds and reps as possible in 15 minutes of:
150-Foot Out and Back*
50 Double-Unders
15 Toes to Bar OR 20 Alternating Leg V-Ups
10 Alternating Arm Dumbbell/Backpack Push Press

*For the out and backs you will set cones at the 0 foot, 25 foot, and 50 foot increments. Starting at the 0 foot cone you will run to the 25 foot cone and back, then to the 50 foot cone and back; thus equaling 150 feet.

When the running clock reaches 35:00, perform the following…

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 15-20 Right Leg Hip Bridges
Station 2 – 15-20 Left Leg Hip Bridges
Station 3 – 10-15 Tempo Push-Ups @ 1111
Station 4 – 4-6 Tempo Dumbbell External Rotations Per Arm @ 1111
Station 5 – 45-60 Second Hollow Hold

***

Running Option
Every 6 minutes, for 36 minutes for distances of:
4 Minutes of Running

Rowing Option
Four sets for distances of:
4 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
3 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 60 seconds
2 Minutes of Rowing @ 90-95% of your 2k PR Pace
Rest 2-3 minutes

Andrew Malek-Zadeh