July & August 2021

Week 1:  30s each, 3 times through each superset

Week 2:  15 reps, 3 sets each superset

Week 3:  5 minute AMRAP per superset, 10 reps each

Week 4:   10 reps (heavier weights), 3 sets each superset, Finisher 30s each exercise

Week 5:  6 minute AMRAP per superset, 10 reps each

Week 6:  6-8 reps (heavier weights), 4 sets each superset

Day 1

full moon

sky diver

jump rope

lat pull down

reverse fly

bicep curl

wall mountain climber

deadlift

close grip pull down

side plank tuck (per side)

banded pop squat

low row

angled press

drag curl

banded jack curl

lat pull over

renegade row

hammer curl

plank jack up down

Day 2

bridge lift

wall sit

walking lunges

plank

squats

adductor side plank (per side)

split squat (per side)

pistol squat

lying ham curls

hollow rock

glider curtsy

glider single leg mountain climber

Russian twist

Day 3

1 minute build speed

20s sprint

40s recover

x 3

shoulder tap plank

long band shoulder rotation

long band overhead tricep press

three point push up (alternating)

lateral raise

tuck ins

chest fly

lying triceps extension

single leg stretch

chest press

toe to bar

rope press down

glider single arm triceps push up

upright row to shoulder press

weighted v up