05-17
3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Side Plank Left
Side Plank Right
Rest
Then…
3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Plank
V-ups
Rest
Then…
50′ Walking KB Overhead Hold Lunges
05-18
10:00 AMRAP
8x Sumo DL High Pull 95#/65#
8x Burpee over Bar
3:00 Rest
12:00 AMRAP
200m Run
10x Push-ups
3:00 Rest
8:00 AMRAP
400x Jump Rope Singles
Max Reps Push-press 45#/35# Bar
05-19
**All reps with DBs / Change weight# as needed
5×10 Russian Deadlift
5×20 Lateral Raises – Standing up
4×25 Goblet Squat
4×25 Floor Press
4×25 Seated Overhead Press
4×25 DB Rows
4×25 Lateral Raises – Bent over
4×25 Hammer Curls
4×25 French Curls – single DB
4×25 Shrugs
05-20
4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Push-ups
10x Single Arm KB/DB Thrusters Right
05-21
‘SEALFIT CHIPPER’
30:00 CAP
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups (20″)
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups
05-22/23
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
