Monday 21st – Sunday 27th

 

Monday 21st – Sunday 27th

  May 20, 2018

Monday: 

50 burpees
50 wall balls
50 plate gtoh 20/10
50 cals bike/row/ski
50 single arm dB h.p.c (25 per arm) 20/12
400m run
35 min cap – if you complete it becomes an amrap mwahahahhaha
 
Tuesday:
 
10 rounds for time:
15/10 cal bike/row/ski – (try alternate each round – your worst machine should be the extra one)
12 wall balls 
10 down ups 
 
B. Abs/core finisher of coaches choice. 
 
Friday: 
 
A: 
10 min amrap 
15 burpee box jump over 
15 cals row 
200m run 
 
5 min rest 
 
B. 
10 min amrap 
40 du 
15 burpee to bar 
15 cal bike 
 
Saturday: 
 
In teams of three complete:
 
4 rounds of:
40/30 cal bike 
30 burpees 
40 kb swings 32/24
30 wall balls 
 
*only one person working, one person resting, one person must always be on a 200m run with an odd object, wall ball/sandbag/kettlebell/plate/coach 
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