Monday -For Time
A. 20-15-10 KB Swings Sit Ups B. 20-15-10 Goblet Squats HR Push Ups C. 20-15-10 KB Horn Press Supine Row Tuesday -F.G B 1min on each x 3 rounds - KB High Pull - Reverse Lunge - Push Press - Prone Hold - Cardio - Rest Wednesday - AMRAP 20min AMRAP Run 400m 20 x Plate Ground to OH 10 x Burpees Thursday - TABATA 20:10 x 8 60sec rest Cardio Lat line Hops Mt Climbers Alt Jumping Lunge Cardio Friday - EMOM EMOM For 12mins a1) 15 x Air Squats a2) 10 x Push Ups a3) 5 x Pull Ups 2min Rest B. EMOM For 8mins b1) 100m Run b2) 6 x Devils Press Saturday - AMRAP 25min AMRAP Run or Row 2000m, Air Bike 4000m or Watt Bike 5000m (choose one) In remaining Time AMRAP 15 x Wall Ball 30 x Double Unders 10 x Burpees
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