WEEK 02
W2 MONDAY
2 ROUNDS ( 3 mins cutoff):
12 Inclined Pushups,
10 Arm reaching crunches
2 ROUNDS ( 3 mins cutoff )
12 Seated Z-press,
15 Push-through crunches
3 ROUNDS ( 3 mins cutoff )
14 Close grip pushups
20 High knees ( each leg )
3 ROUNDS ( 3 mins cutoff )
16 Bear Pose shoulder taps
20 High knees ( each leg )
REST 2 mins in between the workouts
W2 TUESDAY
AMRAP
(As Many Rounds as Possible)
15 Mins
10 Jumping Lunges
15 Bent Over Rows
20 Inclined Single Leg Glute Bridges
W2 WEDNESDAY
FOR TIME
4 ROUNDS
12 Front Raises
12 Lateral Raises
10 Star Crunches ( L + R = 1 )
12 Plank To Pushup
10 Plank Side To Side Twist ( L + R = 1 )
20 Crucifix
W2 THURSDAY
MOBILITY FLOW
COACH SUFIYAN
@its_sufiyanmomin
20 - 30 Power Breaths
Perform each movement
for 30-40 seconds
End with
Slow breaths and meditation
W2 FRIDAY
AMRAP
(As Many Rounds as Possible)
16 Min
7 Mountain Climber Push Up
20 Sec Hollow Hold
7 Single Leg V-ups
7 Inchworm Pushups
20 Sec Side Plank Hold ( Each Side )
7 Burpees
W2 SATURDAY
FOR TIME
8 ROUNDS
1 Triangle Side Shuttle Drill
10 Both Arm Overhead Lunges
1 Front And Back Shuttle Drill
15 Glute Bridges
1 Side Shuttle Drill
W2 SUNDAY
5 KM
( medium pace )
Walking
or
Jogging
or
Cycling