Weekly Work-Outs

January 13, 2020

Monday

2 Rounds:

- 5 Broad Jumps/Burpee Broad Jumps

- 5 Pull Ups/5 Cable Lat Push Downs

10 minute AMRAP: 

- 25 ft Broad Jumps/Burpee Broad Jumps

- 25 ft Plate Push OR Lunges

- 100 ft Farmer Carry

- 25 ft Broad Jumps/Burpee Broad Jumps

- 25 ft Plate Push OR Lunges

 

Wednesday

4 Rounds: 

- 30 sec Dumbbell Floor Presses

- 30 sec Dumbbell Back Flyes

- 30 sec Dumbbell Lateral Raises

- 30 sec Thrusters

3 Rounds: 

- 30 sec Push Ups

- 30 sec Arm Haulers

- 30 sec Front Plank

 

Friday 

4 Rounds: 

- 30 sec Plank Alternating Knee to Elbow

- 30 sec Alternating Glute Leg Raises

- 30 sec Stability Ball Sit Ups

- 30 sec Stability Ball Glute Hip Raises

3 Rounds:

- 30 seconds Bicycles

- 30 seconds Double Crunches

- 30 seconds Side Plank, per side (optional: add Adductor Leg Raise)

 

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