HavocFIT August 28th – September 1st

Monday August 28th:

1. Stretch

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

3. Back Squat: 2, 2, 2, 2, 2  (Increase weight)

4. 2 Rounds For Time:

400 Meter Run

80 Jump Rope

40 Wallballs

5. Cool Down Stretch / Foam Roll

Tuesday August 29th:

1. Stretch

2. Warm up: 2 Rounds: 8 Jumping Pull ups Or 8 Ring Rows, 100 Meter Run

3. Every minute on the minute for 8 Sets each:

1st minute: 30 Sec of Ring Rows

2nd minute: 3 Strict Press

4. For Time:

30, 25, 20, 15, 10, 5

Ball Slam

Sit up

5. Cool Down Stretch / Foam Roll

Wednesday August 30th:

1. Stretch

2. Warm up: 2 Rounds: 50′ Bear Crawl, 10 Sit ups

3. 10 minutes of: Toes to bar practice

4. Every minute on the minute for 30 minutes:

1st: 5 Box Jumps

2nd: 2 Wall Climbs

3rd: 30 sec calorie row

5. Cool Down Stretch / Foam Roll

Thursday August 31st:

1. Stretch

2. Warm up: 2 Rounds: 8 Glute ham raise, 8 Burpees

3. Bench Press: 5, 5, 5, 5

4. As many Rounds as possible in 15 min:

20 Kettlebell Swings

10 Lunges w plate Overhead

5 Burpees

5. Cool Down Stretch / Foam Roll

Friday September 1st: 

1. Stretch

2. Warm Up: 2 Rounds: 45 Sec Handstand or Plank Hold, 10 Double Legged Mountain Climbers

3. Start the workout with a 2000 Meter Row Then:

5 Rounds For Time:

1 Rope Climb or Rope up/down from floor

5 Push Press

5 Front Squats

5. Cool Down Stretch / Foam Roll

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