Saturday 8/22/20

No Equipment

When the clock starts, perform…

10 Minute Run @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
20 Lunges
20 Back Pack Push Press
20 Back Pack Cleans

When the running clock reaches 20:00, perform the following…

10 Minute Run @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
30 Line Jumps
200-Foot Back Pack Suitcase Carry (100 feet each arm)
30 Line Jumps
200-Foot Overhead Backpack Carry

Limited Equipment

When the clock starts, perform…

10 Minute Run/Row/Bike @ 75-80% Effort

When the running clock reaches 10:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
10 Single-Arm Overhand Lunge (Right Arm)
10 Single-Arm Overhand Lunge (Left Arm)
10 Single-Arm Push Press (Right Arm)
10 Single-Arm Push Press (Left Arm)
10 Single-Arm Power Cleans (Right Arm)
10 Single-Arm Power Cleans (Left Arm)

When the running clock reaches 20:00, perform the following…

10 Minute Run/Row/Bike @ 75-80% Effort – This 75-80% may be slower than your first now that you are tired. Base these runs on current efffort and not maximal effort when fresh

When the running clock reaches 30:00, perform the following…

Complete as many rounds and reps possible in 10 minutes of:
100-Foot Farmer’s Carry
10 Dumbbell Deadlifts

Andrew Malek-Zadeh