HavocFIT July 10th-14th

Monday July 10th:

1. Stretch

2. Warm up: 2 Rounds: 10 Banded Good Mornings, 30 sec bottom of squat hold

3. Back Squat: 15, 10, 5 (Increase weight)

4. For Time:

800 Meter Run

80 Kettlebell Swings

400 Meter Run

40 Lunges holding KB (20 Per Leg)

5. Cool Down Stretch / Foam Roll

Tuesday July 11th:

1. Stretch

2. Warm up: 2 Rounds: 45 sec Handstand Hold or plank, 10 Sit ups

3. Every minute on the minute for 10 minutes: 1 or 2 Walk climbs

4. For Time:

6 Rounds:

6 Strict Press

6 Toes to bar

Then:

6 Rounds:

6 Push Press

6 Hanging Knee Raises

5. Cool Down Stretch / Foam Roll

Wednesday July 12th:

1. Stretch

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

3. Every minute on the minute for 32 minutes:

1st: Rope Pull up/down

2nd: 30 sec of jump rope

3rd: 3 Deadlifts

4th: 3-6 Burpees over bar

5. Cool Down Stretch / Foam Roll

Thursday July 13th:

1. Stretch

2. Warm up: 3 Rounds: 50′ High Skips, 50′ Back Pedal, 50′ Bear Crawl

3. Every 2 minutes for 10 Sets of:

100 Meter Row Sprint

Right # of Wallballs

4. 4 Rounds not for time:

10 Bench Sit ups

10 Back Extensions

5. Cool Down Stretch / Foam Roll

Friday July 14th: 

1. Stretch

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

3. Every minute on the minute for 12 minutes:

1st: 30 Sec overhead hold

2nd: 30 Sec pull ups

4. As many Rounds as possible in 14 minutes:

100 Meter Run with Med ball

10 Ball Slams

10 Med ball sit ups

5. Cool Down Stretch / Foam Roll

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