Leo Gym Workout Week 20/7/20

Monday

A) EMOM x 4

1) 6-10Pull Ups

2) 15 hollow Rocks

3) 8-12 DB Rows

4) 30 secs Kip Swings

B) 14 AMRAP

2 10, 4-20, 6-30 etc

Pull Ups

DU

Tuesday

Ai)) 6 sets

10 Weighted Lunges ES (2 x DB or KB)

ii) 4 sets

20 Prone Straddle kicks

B) 7 RFT

9 KB FR Squats

6 KB Snatch

3 KB Push Press

Wednesday

A) 3 Rnds

8 DB Banded RDL Es

10 Banded Glute Bridge

6 Hamstring curls on sliders

B) 30 AMRAP

400m Run

20 DB Deadlifts

10 DB cleansClean

10 dips

Thursday

A) 7 RNDS

5 Standing Strict Press (2x KB or DB)

*30 sec squat hold between sets

B) 10 AMRAP

6 TTB

8 HSPU off box

10 KB FR Lunge

Friday

A) 5 Rnds

3-5 Strict Ring Dips

6-12 Kipping Ring Dips

10 Floor Press

20 Shoulder taps

B) E3MOM x 5

15 Press Ups

20.KB Swings

20 Box Jumps

Saturday

A) 4 sets

4 Front squats with 3 sec pause at the bottom

B) In Pairs

2000m Row Buy In

5 Rnds

30 Burpees

20 Hang Cleans 60/40

10 Front Squats

2000m Row Buy Out