MONDAY - AMRAP
Set 1: 7min AMRAP Run 250m 15 x MB Slams Set 2: 7min AMRAP 20/15cal Row or Air Bike 15 x Wall Ball TUESDAY - TABATA 20:10 x 8 (60 sec rest) OH Plate Hold Wall Sit Prone Hold Ring Row Hold Push Up Hold WEDNESDAY - FGB 3 rounds (60seconds each exercise) Push Press DB Squat DB Curl and Press DB Burpee DB Renegade Row Rest THURSDAY - EMOM EMOM For 25mins 40secs Cardio 10 x Push Ups 10 x Hanging Leg Raise 20m Walking Lunge 20m Sled Push FRIDAY - AFAP Set 1: 21-15-9 KB Swing Sit Ups Set 2: 21-15-9 Thrusters Supine Row SATURDAY - AFAP Filthy 30 Complete AFAP (25min Cap) 30 Box Jumps 30 Jumping Pull-Ups 30 Kettlebell Swings 30 Walking Lunge Steps 30 Knees-to-Elbows 30 Push Presses 30 MB Slams 30 Wall Ball Shots 30 Burpees 30 Double-Unders
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