Off
Tues: 6-14
Off - I was too busy to stop at work and it kept raining oh. well.
Wed: 6-15
A.
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 Dumbbell Thrusters - 20lbs
15 Push-Ups
20 Walking Lunges with Dumbbells 20 lbs
Every 6 minutes, for 30 minutes (5 sets):
Run 400 Meters
10 Dumbbell Thrusters - 20lbs
15 Push-Ups
20 Walking Lunges with Dumbbells 20 lbs
B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Hollow Body Holds x 60 seconds
Rest 60 seconds
Thurs: 6-16
A.
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Supine Chinese Plank Hold x 30-40 seconds
Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Supine Chinese Plank Hold x 30-40 seconds
Fri: 6-17
A.
Four rounds of:
Back Squat x 6 reps @ 3011 65# because I was at home and had to clean then press it.
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg @ 2111 20" box with 20lbs
Four rounds of:
Back Squat x 6 reps @ 3011 65# because I was at home and had to clean then press it.
Rest 60 seconds
Weighted Box Step-Ups x 6 reps each leg @ 2111 20" box with 20lbs
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011 20 lbs
Rest 60 seconds
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 6 minutes of:
20 Alternating Reverse Lunges with Dumbbells
30 Hand Plank Shoulder Taps
Complete as many rounds and reps as possible in 6 minutes of:
20 Alternating Reverse Lunges with Dumbbells
30 Hand Plank Shoulder Taps
4 Rounds + 10 RL
Sat: 6-18
Ran 5K 24:23
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