Sun Mon Tue Wed Thu Fri Sat

28

  • Alt EMOM 30 mins: Double Unders, Double Db Standing Strict Press, Jumping Squats, and 2 more
  • Hike 4.5 km TT

29

30

  • Dumbbell Lunge 20-20-20-20-20
  • 10 RFT: Dumbbell Strict Press, Push-ups, and Double Unders

Jul | 1

  • Bike 10 km TT
  • AMRAP 8 mins: Dumbbell Strict Press and Dumbbell Reverse Lunges
  • 12 RFT: Lunges, Double Unders, and Push-ups

2

  • Alt EMOM 24 mins: Reverse Lunges, Double Db Standing Strict Press, Jumping Air Squats, and Push-ups

3

4

  • FT: Double Unders, Single Arm Dumbbell Overhead Walking Lunges, Burpees, and 4 more
  • Chipper: 200 m, Single Arm Dumbbell Overhead Walking Lunges, Single Dumbbell Hang Clean & Jerks, and 10 more
  • 4 RFQ: Weighted Glute Bridges and Hollow Rocks

5

6

  • Chipper: 400 m, Walking Lunges, Jumping Air Squats, and 8 more
  • Alt EMOM 8 mins: Low Plank Holds, High Plank Holds, Hollow Holds, and Rests

7

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9

10

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16

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20

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22

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31

Aug | 1