WEEK 08
W8 MONDAY
3 SETS
10 Tempo Push ups
( 3 seconds down, 3 sec hold 0.5inch chest off the ground, 3 sec up )
10 Windwipers / side
----rest 1 min between sets------
FOR TIME
(Breakdown reps as you wish)
75 Burpees
75 bear pose shoulder taps / side
75 Tuck Jumps
W8 TUESDAY
EMOM
(Every Minute on Minute)
24 mins
(40 seconds work, 20 seconds rest )
MINUTE 1
Hollow hold / Boat hold
MINUTE 2
Side plank Pulse
MINUTE 3
Lunges
W8 WEDNESDAY
AMRAP
(As Many Rounds As Possible)
17 mins
5 Hand Release Push Ups
10 Single Leg V-ups
10 Bear Pose Shoulder Taps / Side
10 Pike Pulse
2 Drills Of Front Shuttle Run
W8 THURSDAY
Yoga
with
Coach Sufiyan
W8 FRIDAY
3 SETS
8 Lateral Raise With Bottle / Side
10 Close Grip Push Ups
1 Min Max Crucifix
FOR TIME
50 Push Ups
20 Half Burpees
40 Inclined Pushups
10 Star Crunches / Side
W8 SATURDAY
FOR TIME
4 ROUNDS
20 Burpees
20 Ground To Overhead With Back Pack
3 ROUNDS
20 Jumping Squats
20 Tuck Jumps
4 ROUNDS
20 M Over Head Single Arm Walking Lunges
20V Sit Ups
2 ROUNDS
20 Plank Side To Side Twist
40 Mountain Climbers ( Left+ Right =1 )
W8 SUNDAY
WIM HOF
Breathing Techniques and meditation