Wednesday 9/16/20

When the clock starts, perform…

Two sets of:

60 Second Run/Bike/Row

30 Seconds of Side Shuffles

30 Seconds of Plank Shoulder Taps

30 Seconds of Alternating Single-Leg Airplanes 

30 Seconds of Right Leg Bulgarian Split Squats

30 Seconds of Left Leg Bulgarian Split Squats

30 Seconds of Dumbbell Deadlifts 

Rest 30 Seconds Between Sets

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 15 minutes:

Station 1: 12-15/9-12 Row or Bike OR 45 Seconds of Speed Skaters

Station 2: 16-20 Alternating Reverse Lunges with DB/Backpack Bearhug 

Station 3: 10-15 DB Power Cleans OR Backpack Sumo Deadlift High Pulls

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

Four rounds for time of:

12/9 Calorie Row or Bike OR 45 Seconds of Speed Skaters

16 Reverse Lunges

10 DB Power Cleans OR Sumo Deadlift High Pulls

When the running clock reaches 45:00, perform the following…

100 Banded Biceps Curls

100 Banded Triceps Extensions

*Complete in as few sets as possible, partition as you see fit.

***
Running Option

Every 8 minutes, for 40 minutes for distances of:
5 Minutes of Running @ 90-95% of 1-Mile PR Pace

Rowing Option
Every 8 minutes, for 40 minutes for distances of:
5 Minutes of Rowing @ 90+% of 2k PR Pace

Andrew Malek-Zadeh