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WEDNESDAY 200729

Warm-up

2 minutes on the machine or 400m Jog
Calf Stretch on Rig Post or Wall
Couch Stretch or Quad Stretch on each side
15 Waiter Bows
10 Down Ups
10 Scorpions
10 Push ups
10 Kip Swings
10 Scap Pullups
5 Strict Pull ups or 10 Ring Rows
10 Jumping Lunges
10 Squats


FITNESS 200729

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run
40/30 Cal on Bike
30 Push-Ups
20 Alternating Reverse Lunges with Farmer’s Carry
10 Strict Pull-Ups


PERFORMANCE 200729

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row
400 Meter Run
30 Push-Ups
20 Alternating Reverse Lunges with Farmer’s Carry (24/16 kg)
10 Bar Muscle-Ups


At Home Warm-up

When the clock starts, perform:

Three sets of:

60 seconds of Run/Bike/Row/Swim (If you live near a pool or lake)
60 seconds of Plank Hold from Elbows
30 seconds of Downward Dog Stretch
60 seconds of Deep Lunge Mountain Climbers @ controlled Tempo
30 seconds of Pigeon Stretch


AMRAP 7 Run lift press

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

Complete as many rounds and reps as possible in 7 minutes of:
200 Meter Run
15 Dumbbell Deadlifts
10 Strict Handstand Push-ups or L seated presses


AMRAP 7 Swing Push Run

Rest until the running clock reaches 25:00, and then…

Complete as many rounds and reps as possible in 7 minutes of:
20 Russian Kettlebell Swings
15 Push-Ups
100 Meter Run


Bodybuilding EMOM

When the running clock reaches 38:00, perform the following…

Every minute, on the minute, for 12 minutes (4 sets of):

Station 1 – 10-15 Split Stance Romanian Deadlifts (Right Leg Forward)
Station 2 – 10-15 Split Stance Romanian Deadlifts (Left Leg Forward)
Station 3 – 10-15 Bent-Over Rows


Mobility

Mash Lats on Roller
Roll Posterior and Calves
Mash Quads

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