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
