BodyFIT WC 15th April 2019

Monday

30min AMRAP in 3s - 2 work 1 rest (total reps)

1 - Strict press x100, Get ups x100

2 - Squats x100, Shoulder taps x400

3 - Press ups x100, Steps ups x400

Tuesday

In pairs

20 - 18 - 16 - 12 - 10 - 8 * 200m run after each round

1 - Single DB press (to floor each rep) + Reverse crunch

2 - Squats + glute bridges

3 - Reverse lunges + overhead press

Wednesday

1 - 100 high knees, 10 press ups, 10 ab extensions x3

2 - 50 star jumps, 20 glute bridges, 20 KB swings x3

3 - 10 down ups (burpee without jump), 20 chest press, 20 shoulder taps x3

Friday

in pairs 30min AMRAP (I go you go)

1 - 80 lunges, 80 squat press

2 - 200m run, 80 KB swings, 200m run

3 - 80 plank row (alternating arms), 80 squat jumps, 60 v-ups

Saturday

6 rounds for time

16 russian twist

16 strict press

20 bear shoulder taps (knees bent off floor like bear crawl without the crawl)

12min AMRAP

15 goblet squats

15 press ups

15 glute bridges

15 ab extensions