Sun Mon Tue Wed Thu Fri Sat

28

  • Watt Bike : 85 mins

29

30

  • Every 3 mins for 9 mins: Box Squats, Banded Hamstring Curls, and GHD Hip Extensions
  • AMRAP 12 mins: Row Calories, GHD Sit-ups, and Ball Slams

Jul | 1

  • Watt Bike : 45 mins

2

  • Alt EMOM 18 mins: Dumbbell Shoulder Press, Bent Over Barbell Rows, and Suitcase Carries
  • 3 RFQ: Push Press and Ring Rows

3

4

  • Alt EMOM 18 mins: Kettlebell Goblet Squats, Single Arm Dumbbell Rows, and Power Cleans
  • AMRAP 8 mins: Air Squats, Dumbbell Snatches, and Box Push-ups
  • Watt Bike : 60 mins

5

  • Bike : 1x 30 mins

6

7

  • Bike : 60 mins
  • Box Squat 3x5
  • GHD Hip Extensions : 3x10
  • Pull-up (band)s : 3x Max Rep
  • Single Arm Dumbbell Shoulder Press 3x10

8

  • Watt Bike : 60 mins

9

  • Alt EMOM 15 mins: Bench Press, Banded Tricep Extensions, Single Arm Dumbbell Bent Over Rows, and Ring Rows

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1