WEEK 05
W5 MONDAY
FOR TIME
10 ROUNDS
3 Burpees
2 Side To Side Push Ups
1 Side Shuttle Run
Then,
Run 1.6km /1 Mile
Or
5 Mins Skipping
Or
6 Mins High Knees/ Flutter Kicks
W5 TUESDAY
PART 1
3 SETS each
Bottle Deadlift 12reps /Each Hand
V-situps 10 Reps
Split Squats 10reps / Each Leg
PART 2 (FOR TIME)
4 ROUNDS
15 Bottle Front Squat
15 Lateral Jumps Over Bottle
100 Skips / Jumping Jacks Or 200m Sprint
W5 WEDNESDAY
EMOM ( Every Minute on the Minute )
for 10 mins
20 Air Squats
10 V Situps
-----REST 3 Mins----
EMOM ( Every Minute on the Minute )
for 10 mins
20 Jumping Lunges
10 Burpees
W5 THURSDAY
YOGA
with
Coach Sufiyan
W5 FRIDAY
10 MINUTES
AMRAP ( As Many Rounds As Possible )
20 Deadlift With Backpack
20 Z Press With Bottles
40 Tuck In Crunches
20 Bottle Front Squats
POST WORKOUT
6 Min
Boat Hold/ Hollow Hold
W5 SATURDAY
4 SETS
30 Second Squats
30 Seconds Squat Hold
4 SETS
30 Seconds Lunges
30 Seconds Alternate Leg Lunge Hold
4 SETS
30 Second Squats
30 Seconds Squat Hold
W5 SUNDAY
5 KM
( medium pace )
Walking
or
Jogging
or
Cycling