07-05

5-15-5
Burpees
Pull-ups

3:00 Rest

5-15-5
Burpees
Push-ups

07-06

18x Dumbell Thrusters
200m Run
15x Dumbell Thrusters
200m Run
12x Dumbell Thrusters
200m Run
9x Dumbell Thrusters
200m Run
6x Dumbell Thrusters
200m Run
3x Dumbell Thrusters

07-07

3x Rounds
1:00 Shoulder Hold Lunges
1:00 Toe Taps on Ball
1:00 Wall Balls
1:00 Skaters
1:00 Plank Hold

FINISHER
2x 1:00 side plank (1x each side)
Rest :30 sec between sets

2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets

3×12 v-ups
Rest as needed between sets

07-08

5x Rounds
10x 2xDB Hang Cleans
15x No Push-up Burpee
20x Box Step Ups
30x Air Squat

07-09

3x Rounds
5x Inch Worm Push-ups
10x Air Squats
10x Toe-touches ‘Windmill’

into…

3x Rounds
8x Barbell Good Mornings
10x Push-ups to Down dog
12x Cossack Squats

into…

5-4-3-4-3-2
2xDB/KB Front Squats

into…

3x Rounds
20x Goblet Squats
20x Hand Release Push-ups

07-10 11

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim