20th - 26th July ZOOM 2020

Monday 20th July

 

AMRAP 28

Cash in: 100 burpees

AMRAP in remaining time:

15 Bent over row / Pull ups

12 jump squats / DB front squats

 

Tuesday 21st July

 

4 RFT:

800m run

24 Pike leg lifts

24 Lunges / DB lunges

9 HSPU

 

Wednesday 22nd July

 

EMOM 22

1. 16 Pistol squats

2. 8 Hindu press ups / STOH

3. 10 Side plank crunches e/side

4. 20 Glute bridge / 10 hang squat cleans

5. 5 Kneeling jump to squat

 

Thursday 23rd July

 

AMRAP 9

10 Thrusters

10 GTOH

 

Then:

100 Cossack squats / Front rack reverse lunges

100 prisoner squats /KBS

150 sit ups

50 Bicep curls / Arch ups

50 Push press / press ups

 

Friday 24th July

 

For time:

1 round:

1 mile run

50 Down ups / devils press

 

2 rounds:

800m run

25 down ups / devils press

 

3 rounds:

600m run

15 down ups / devils press