HavocFIT July 3rd – 7th

Monday July 3rd:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 10 Sit ups

3. Lunges Per Leg: 6 Sets of 2 reps each leg (Increase weight each set)

*5-10 push ups between each set*

4. For Time:

800 Meter Run

80 Ball Slams

40 Goblet Squats

5. Cool Down Stretch / Foam Roll

Wednesday July 5th:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 8 Toes to Bar

3. Strict Press: 8 sets of 1 Rep (Increase weight as you go to a new max)

*6 Glute ham sit ups between each set*

4. 10 Rounds for Time:

5 Pull ups

5 Push ups

25 Single Unders

5. Cool Down Stretch / Foam Roll

Thursday July 6th:

1. Stretch

2. Warm up: 3 Rounds: 30 Sec Plank, 10 Sit ups

3. Row intervals:

5 Sets of 200 meter Row, 1 Minute of Rest

4. 5 Rounds not for time:

10 Step up Press w/ dumbbell or kettlebell (5 per leg)

10 Paralette Pass Throughs

5. Cool Down Stretch / Foam Roll

Friday July 7th: 

1. Stretch

2. Warm Up: 2 Rounds: 10 Back Extensions, 10 Lunges

3. 10 Rounds not for Time:

2 KB Deadlifts

50′ Farmers Carry

4. As many Rounds as possible in 16 minutes:

16 Wallballs

8 Burpees

5. Cool Down Stretch / Foam Roll

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