Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

2

  • Lifting: Bench Press and Bent Over Barbell Rows
  • 21-15-9: Handstand Push Ups, Ring Dips, Push-ups and 2 more

3

  • Alternating Front Rack Lunge : 6-6-6
  • 4 RFT: Walking Lunges and AbMat Sit-ups

4

5

6

7

8

9

10

11

12

13

14

15

16

  • Back Squat : 10-10-10
  • 3 RFT: 400 m, Kettlebell Swings and Kettlebell Goblet Squats

17

  • Shoulder Press : 4-4-4

18

  • Deadlift 4-4-4-4, rest 2 mins
  • 21-15-9: Deadlifts and Ring Dips

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3