Monday 9th- Sunday 15th

 

Monday 9th- Sunday 15th

  July 8, 2018

Monday:

400m run 
20 burpees
20 box jumps 
400m run 
16 burpees 
16 box jumps
400m run 
12 burpees
12 box jumps 
400m run 
8 burpees
8 box jumps 
400m run 
4 burpees
4 box jumps 
 
Tuesday:

A.
4 rounds  

50 air squats 
12 burpees 
400m run 
1 mi rest 
 
B. In pairs:
P.1 completes 18/13 cals fast as possible 
P.2 hangs from bar – if partner 2 comes down p.1 must pause 
3 rounds each 
 
Friday:
50 cal bike
40 wall balls 
30 cal ski erg/row
20 burpee box jump overs 
100m farmers carry 
2 min rest
Repeat in reverse 
 
Saturday:
All sections In pairs 1 go you go full rounds:
A. Amrap 8
200m row + 8 burpee over erg 
3 mins rest 
B. Amrap 8 
200m run + 12kb swings 
3mins rest 
C. Amrap 8
15/10 cal bike + 15 air sq
WP Facebook Auto Publish Powered By : XYZScripts.com
>