WEEK 10
W10 MONDAY
FOR TIME
5 ROUNDS
50 Skips
20 Bottle Thrusters
-- REST 5 MINS –
250 Skips
50 Bottle Thrusters
W10 TUESDAY
AMRAP
(As Many Rounds As Possible)
20 MINS
10 Split Squats / Each Leg
20 Flutter Kicks
20 Bent Over Rows With Backpack
POST WORKOUT
5 Side Triangle Shuttle Drill
W10 WEDNESDAY
FOR TIME
20 Reverse Plank Toe Touch
10 Body Clean To Tuck Jump
20 Reverse Plank Toe Touch
10 Push Ups With Shoulder Taps
20 Reverse Plank Toe Touch
10 Inclined Pushups
20 Reverse Plank Toe Touch
W10 THURSDAY
YOGA
with
COACH SUFIYAN
@its_sufiyanmomin
W10 FRIDAY
FOR TIME
3 ROUNDS
12 Bottle Curls Each Arm
20 Bent Over Fly
50 Metres Farmers Carry With Backpack
20 Pike Pulse
---REST 90 SECONDS EVERY ROUND ----
10 – 20 – 30 – 20 – 10
Z Press
Single Leg V- Situps
W10 SATURDAY
5 MIN - AMRAP
(As Many Rounds As Possible)
Burpees With Tuck Jumps
Glute Bridges
---REST 2 MINS ---
10 MIN - AMRAP
(As Many Rounds As Possible)
Bottle Front Squat
Alternate Lunges
Cossack Squats
7 Sets
2 Point Shuttle Drill
W10 SUNDAY
5 KM
( medium pace )
Walking
or
Jogging
or
Cycling