29

30

• Alt EMOM 15 mins: Double Dumbbell Front Squats, Seated Double Dumbbell Strict Press, and Single Arm Dumbbell Rows
• Dork

Jul | 1

• 5 RFT: Slam Ball Over Shoulders and Lateral Burpee Over Slam Balls
• 7 RFT: Push-ups, Air Squats and 200 m

2

3

• AMRAP 20 mins: Burpees, Kettlebell Swings, and Air Squats

4

• 5 RFT: Round Of Dumbbell Dts and 400 m
• FT: 400 m, Burpees, Dumbbell Snatches, and 6 more

5

• Chipper: 1000 m, Burpees, Air Squats, and 10 more

6

7

8

• Alt EMOM 15 mins: Slam Ball Over Shoulders, Push-ups, and Double Unders
• AMReps 12 mins (2,4,6,...): Burpees and Dumbbell Thrusters

9

10

• Alt EMOM 24 mins: Push Jerks, Push-ups, Dumbbell Lunges, and Double Unders

11

• Chipper: 400 m, Dumbbell Front Squats, 400 m, and 4 more
• Run 5 km TT

12

13

• AMRAP 8 mins: 200 m and Double Unders

14

• 4 RFQ: Single Arm Kettlebell Overhead Squats and Single Arm Kettlebell Rows
• AMReps 10 mins (1,2,3,...): Double Dumbbell Squat Cleans, Double Dumbbell Thrusters, and Double Unders
• Run Sprint : 5x 100 m

15

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2