Monday
Jacked by june
20 push ups in a row or as many as possible 5 times throughout the day
3 rounds
4 Turkish get up (2 per side)
8 kang squat
5 rounds
(5 per leg)
10 weighted reverse ( front rack/goblet style/ or with object)
10 bodyweight reverse lunge
6 min amrap
5 burpees
10 jumping squats
15 oh press
Rest 3 min
3 min amrap
burpees
Tuesday
Accumulate 2 minutes in bottom of your squat
Accumulate 2 minutes of plank
5 rounds
:20 hollow hold
15 reverse crunches
10 toe touches (laying on back feet up in air0
5 V ups
EMOM for 9 mins (x2)
1: alt jump split squat or split squat
2: clean/db clean/med ball clean/object
3: oh press with bar/db/med ball/object
Rest for 2 mins and repeat
Wednesday
3 rounds
10 Pvc or Towel Overhead squat
10 pvc or towel pass throughs
:20 superman hold
5 rounds
1 minute to do as many squats as possible (MAKE SURE THEY COUNT)
Rest 1 minute
15 min amrap
1 wall walk or 3 hspu or 5 push ups
5 air squats
7 sit ups
Thursday
5 minutes of cardio machine or 5 minutes of
50 jump rope or jumping jacks (25 double unders)
10 air squats
50 jump rope or jumping jacks
5 push ups
10 rounds (can do running or on bike or cardio machine)
Run 1 minute sprint 10 seconds
Friday
2 rounds
Runner strides
Murph prep
.5 mile run
10 round
5 pull up
10 squats
.5 mile run
.5 mile cool down
9 min emom
1 :30 high knees :30 rest
2 :30 lunges :30 rest
3 :30 hollow rocks :30 rest