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
