Friday 8/21/20

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 Pigeon Stretch Each Side
45 Seconds of Right Arm Suitcase Carry
30 Seconds of Right Arm Dumbbell Deadlifts @ 1111 Tempo
45 Seconds of Left Arm Suitcase Carry
30 Seconds of Left Arm Dumbbell Deadlifts @ 1111 Tempo

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

Four sets of:
4-6 Tempo Dumbbell/Backpack or Kettlebell Front Squats @ 3131
30 Seconds Max Reps Dumbbell/Backpack or Kettlebell Front Squats (NO TEMPO)
6-8 Tempo Strict Pronated Grip Pull-ups @ 31X1 or Bent Over Backpack Rows
Rest 60 seconds

*This is the final progression of the last few 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 38:00, perform the following…

Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell/Backpack Sumo Deadlifts
15 Dumbbell Overhead Triceps Extensions OR Close Grip Push-Ups
10 Dumbbell/Backpack Hammer Curls
60 Second Weighted Plank

***

Engine Option
Three rounds for max calories of:
60 seconds of Assault Bike or Row
Rest 60 seconds
Rest 2 minutes, and then repeat for a total of 3 sets.
(To be clear, you’ll spend 9 working minutes on the bike.)

Aerobic/Gymnastics Option
Every 6 minutes, for 30 minutes:
20/15 Machine Calories
15 Strict Handstand Push-Ups
100-Foot Bear Hug Carry
50 Heavy Rope Double-Unders or 75 Double-Unders

Andrew Malek-Zadeh