20 min AMRAP
20/16 cal row or 50 DU/100 singles or 200m run
15 push ups/barbell or db bench press
15 sit ups/T2b
Bodyweight finisher
40s on/20s off X 12 (alternate exercises)
Wall sit
Plank
Handstand hold
*handstand holds against wall/off of box or couch/press up position shoulder taps
Tuesday’s Tabata: https://www.youtube.com/watch?v=BqiF7A4o-YM
Handstand hold variations
9 RINGS ‘FOR MORTAL MEN DOOMED TO DIE’ (9 MIN AMRAP) 9 RING ROWS 9 FRONT SQUATS 9 KBS 2 MINS REST 7 RINGS ‘FOR THE DWARF-LORDS IN THEIR HALLS OF STONE’ (7 MIN AMRAP) 7 RING ROWS 7 BACK SQUATS 7 BOX JU
CIN CITY 33 PUSH PRESS 5 ROUNDS OF CINDY 27 PUSH PRESS 4 ROUNDS OF CINDY 21 PUSH PRESS 3 ROUNDS OF CINDY 15 PUSH PRESS 2 ROUNDS OF CINDY 9 PUSH PRESS 1 ROUNDS OF CINDY Cindy 5 Pull Ups 10 Press Ups 15
RAGATTA 5K / 5 X 500M ROW (2 MINS REST) / 3 X 1000M ROW (5 MINS REST) TOUR DE FRANCE 400 CALS AD / 5 X 40 CALS AD (2 MINS REST) / 3 X 80 CALS (5 MINS REST) THE SWISS ALPS 1 MIN ON / 1 MIN OFF X 10 SK