Vastberaden programming week 31: HERO WEEK!

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MONDAY

“Small”

3 rounds for time

1000 meter row

50 burpees

50 box jumps 24/20

800 meter run

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TUESDAY

“DG”

10 minute AMRAP

8 toes to bar

8 db thrusters 20’s/15’s

12 walking lunges 20’s/15’s

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WEDNESDAY

“Ralph”

4 rounds for time

8 deadlifts 115/80

16 burpees

3 rope climbs

600 meter run

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THURSDAY

“Weston”

5 rounds for time

1000 meter row

100 meter dumbbell farmer carry 20’s/15’s

50 meter waiter carry L 20/15

50 meter waiter carry R 20/15

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FRIDAY

“Paul Pena”

7 rounds, each for time

10/8 cal bike

19 kettlebell swings 32/24

10 burpee box jumps 24/20

3 minutes rest

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SATURDAY

“Murph”

1 mile run

100 pull-ups

200 push ups

300 air squats

1 mile run

* add weight vest 20/14 lbs

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SUNDAY

Catch up day

If you did murph: 400/320 kcal bike