Wednesday 9/23/20

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Tempo Alternating Cossack Squats @ 2121
30 Seconds of Downward Dog Stretch
30 Seconds of Divebomb Push-Ups
45-60 Seconds of Nose to Wall Handstand Hold
Rest 30 Seconds

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

Every minute, on the minute, for 18 Minutes:
Station 1: 10-15 Strict Handstand Push-Ups
Station 2: 10-15 Box Jump-Overs OR 10 Broad Jumps
Station 3: 16-20 Alternating Pistol Squats OR Reverse Lunges

When the running clock reaches 34:00, perform the following…

Every minute, on the minute, for 6 minutes:
Station 1: 30 Seconds of Dumbbell Hammer Curls
Station 2: 30 Seconds of Banded Triceps Extensions

When the running clock reaches 42:00, perform the following…
Station 1: 30 Seconds of Banded Biceps Curls
Station 2: 30 Seconds of Close Grip Push-Ups

***

Running Option
Four sets of:
Run 400 Meters @ 90% of 1-Mile PR Pace
Run 400 Meters @ 100% of 1-Mile PR Pace
Run 400 Meters @ 80% of 1-Mile PR Pace
Run 400 Meters @ 95+% of 1-Mile PR Pace
Rest 4 minutes

Rowing Option
Four sets of:
Row 500 Meters @ 90% of 2k PR Pace
Row 500 Meters @ 100% of 2k PR Pace
Row 500 Meters @ 80% of 2k PR Pace
Row 500 Meters @ 95+% of 2k PR Pace
Rest 4 minutes

Andrew Malek-Zadeh