Jul 2017

20170720

“A:
2 sets, of:
Walking Lunges x 10 reps
Xiaoping x 8+8 reps
Handstand Kick-ups x 10 reps
Pull-ups x 5 reps

B:
Every 2 min for 16 min, of:
Single kettlebell overhead walking Lunges x 20 reps*
* 10 reps left hand 10 reps right hand

C:
AMRAP 5:
Run x 600 meters as Buy-In
Deadlifts x 12 reps*
Bar Facing Burpees x 12 reps
Rest 5:00

AMRAP 5:
Run x 400 meters as Buy-In
Deadlifts x 9 reps*
Bar Facing Burpees x 9 reps
Rest 5:00

AMRAP 5:
Run x 200 meters as Buy-In
Deadlifts x 6 reps*
Bar Facing Burpees x 6 reps
* Increase weight with 20/10 kg per AMRAP

D:
Bullet proof Shoulders
Sideplank x 20 reps
Scapula push-ups x 20 reps
T’s on a box x 20 reps
W’s on a box x 20 reps
Single arm kb press x 10/10 reps”