Mon Tue Wed Thu Fri Sat Sun

29

30

Jul | 1

2

3

4

5

6

7

8

  • AMRAP 30 mins: Burpees, 800 m, Alternating Dumbbell Snatches, and 4 more
  • 3 RFQ: Single Arm Arnold Press, Single Leg Lateral Box Step-ups, and Feet Elevated Glute Bridges

9

10

  • Run : 4x 400 m, rest 1:40
  • 4 RFT: Double Dumbbell Deadlifts, Dumbbell Bench Press, and Row (Underhand)s
  • 3 RFQ: Reverse Sit-ups, Hollow Rocks, Russian Kettlebell Swings, and Plank Shoulder Taps

11

  • 21-15-9: Shoulder-to-Overheads, Lateral Burpee Over Bars, and Toes-to-bars

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2