08-08-WEd

Am) pushups 20+ 6×50 vups+4x1min back bends+ planks 3x1min Oblique +3min front hold=feet up on bench

bike 2x30min after first 30min did

AMRAP= 95*

Burpees 30(20)

mountain climbers 1min

pushups 10

leg raises from L sit x12

Asst Chins x 6

AMRAP = 30min Did 8 rounds

Bike home+ 3×15 weighted feet burpees+3x50vups+3x1min med ball rotations.

ALL with 5lbs total on ankles

Burpees 20

heavy bag knees 1min

burpees 15

heavy bag knees 1min

Burpees 15

100# heavy bag flips 1min (25-26reps/flips)

Burpees 15

100# heavy bag flips

REPEAT 8-9 rounds

22MIN

THen- 15 burpees + (30 vups w/wght+ 1min wght flutter kicks x 3rounds) then 1min knee tucks+2×15 burpees

Burpees 15+ invert rows 12- 5 ROUNDS

2×50 vups with cycles 60 (2)

 

Advertisements

Leave a comment

No comments yet.

Comments RSS TrackBack Identifier URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s