Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

3

4

5

6

7

8

9

  • Back Squat : 4 @ 72%, 2 @ 78%, 4 @ 72%, 2 @ 82%, 4 @ 72%, 2 @ 86%, rest 2 mins
  • FT: Double Unders, Russian Kettlebell Swings, Toes-to-bars and Jumping Lunges
  • Dumbbell Bench Press : 3x10
  • Plank Hold : 3x 60 secs
  • Side Plank : 3x 60 secs
  • Russian Twist 3x20
  • Single Arm Db Bent Over Row 3x20
  • Dumbbell Bicep Curl 3x12
  • 4 RFQ: Hollow Holds, Tuck-ups, V-ups, and 2 more

10

11

12

13

14

15

16

17

  • Split Jerk : 4x2 at 80% 1RM
  • FT: Row Calories and Deadlifts
  • Dumbbell Bicep Curl 3x12
  • Plank Hold : 3x 70 secs
  • Side Plank : 3x 45 secs
  • Single Arm Db Bent Over Row 3x24
  • Russian Twist 3x24
  • Dumbbell Skull Crusher : 10-10-10
  • Dumbbell Bench Press 3x12

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3