28

29

• AMReps 40 mins: Row Calories, Push-ups, Alternating Lunges and AbMat Sit-ups

30

• 20-10-5: Toes-to-bars and Burpees

Jul | 1

2

3

4

• 4x AMRAP 4 mins: Wall Balls, Burpees, and Ski Erg Calories

5

• Deficit Power Clean 3-3-3-3-3
• Power Clean : 2-2-2-2-2-2

6

7

• AMRAP 8 mins: Kipping Pull-ups, Ski Erg Calories, and Single Arm Dumbbell Overhead Lunges
• AMRAP 10 mins: Kip Swings, GHD Sit-ups, and Strict Ring Dips
• AMRAP 5 mins: Strict Pull-ups, Push-ups and Air Squats

8

• Squat Clean : 1 Rep Max
• Every 1 min for 5 mins: Squat Cleans
• Every 1 min for 5 mins: Hang Squat Cleans

9

10

• Concept 2 BikeErg : 20 mins

11

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1