Vastberaden programming week 49

Monday

5 x 2:00 (rest 2:00) 

20 dumbbell step ups 22,5’s/15’s

Max dumbbell push press 22,5’s/15’s

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Tuesday

Deadlift 

3 Rep Max 

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Wednesday

20:00 AMRAP

5-10-15-20-25-30..

Pull ups 

Boxjumps 

Ring dips

Burpees 

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Thursday

15:00 AMRAP

5 devil presses 22,5’s/15’s

10 Dumbbell racked squats 22,5’s/15’s

15/12 cal row 

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Friday

For time

500/400 cal bike 

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Saturday

12:00 AMRAP

12 toes to bar 

6 deadlifts 100/70

1 rope climb

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Sunday

Strict press 

10-8-6-4-2