Monday 13th July

For time:

Cash in: 1000m run

1-2-3-4-5-6-7-8-9- 10
Air squats / front squats
Inch worms
Lunges e/side / weighted lunges
Push ups / push press
Arch ups
Sit ups
Burpee
Prisoner squats

Cash out: 1000m run

Tuesday 14th July

5 Rounds for time:

9 HSPU

12 Hang squat clean / 24 air squats

15 Deadlifts / glute bridges

18 Sit ups

Cash out: 50 burpees

Wednesday 15th July

Every 90 secs x 5 rounds

AMRAP

40 mountain climbers / 60 double unders

10 V-ups

Max lunges / front rack lunges

rest 90 secs between rounds

Every 90 secs x 5 rounds

AMRAP

10 down ups / 10 devils press

15 hollow rocks

Max STOH

rest 90 secs between rounds

Every 90 secs x 5 rounds

AMRAP

10 Squat thrusts / double Hang snatch

15 hollow rocks

Max Staggered push ups/ STOH

rest 90 secs between rounds

Thursday 16th July

AMRAP 20

2 mins KBS / side plank with rotations

2 mins rest

Tabata sit ups

2 mins rest

2 GTOH / push ups

2 mins rest

2 mins 1 deadlift + 1 bent over row / hamstring sliders

2 mins rest

2 mins front squats / Pistol squats

Friday 17th July

For time:

Cash in: 10 wall walks

100 – 80 -60 -40 -20

lunges / air squats ( change each round )

Any sit up

Cash out: 20 HSPU

Saturday 18th July

For time:

40 – 30 – 20 -10

Burpees

side bends / plank hip rotations

*E2MOM 5 Pull ups / bent over row