Tuesday 9/22/20

When the clock starts, perform…

Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms

immediately followed by…

Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps in Front Leaning Rest

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

Complete reps of 50, 30 and 20 each of:
Goblet Squat
Single-Arm Dumbbell Clean (Alternate arms every 5 reps) OR Backpack Sumo Deadlift High Pulls

***

Engine Option
Five sets for max calories/reps of:
60 seconds of Rowing or Ski Erg
60 seconds of Push-Ups
60 seconds of Bike Erg or Assault Bike
60 seconds of Air Squats
Rest 60 seconds

OR

Against a 90-second clock…
22/15 Machine Calories
Max Sandbag/Backpack Bearhug Squats OR Jumping Air Squats
Rest 90 seconds and repeat for a total of 8 sets.

Andrew Malek-Zadeh