WEEK 09
W9 MONDAY
FOR TIME
1 – 2 – 3 – 4 – 5 – 6 – 7
Hand Release Push Ups
Lateral Burpees Over Bottle
----Rest 3 mins-----
7 – 6 – 5 – 4 – 3 – 2 – 1
Backpack Ground To Overhead
Reverse Burpees With Tuck Jumps
W9 TUESDAY
FOR TIME
10 ROUNDS
7 Half Burpees
12 Backpack Bent over rows
10 Kneeling stance to High Knee / each leg
W9 WEDNESDAY
FOR TIME
50 – 40 – 30 – 20 – 10 Reps
Close Grip Pushups
Situps
After Every Round 5 Metre
Side Plank Walk
W9 THURSDAY
MOBILITY FLOW
COACH SUFIYAN
@its_sufiyanmomin
20 - 30 Power Breaths
Perform each movement
for 30-40 seconds
End with
Slow breaths and meditation
W9 FRIDAY
EMOM (Every Minute on Minute)
30 Minutes
Minute 1 : Wall sit
Minute 2 : Crucifix
Minute 3 : Walking Lunge and high knee
Minute 4 : Plank side to side twist
Minute 5 : Tuck jumps
Repeat 6 times for 30 mins
W9 SATURDAY
FOR TIME
2 ROUNDS
100 Backpack Stepups
30 Backpack squats
20 Croissant crunches
10 Leg raises
8 ROUNDS
Front and back shuttle ( sprint style )
--REST 40 SECONDS IN BETWEEN DRILLS --
W9 SUNDAY
5 KM
( medium pace )
Walking
or
Jogging
or
Cycling