Vastberaden Rooftop programming week 1


4 round for quality (every 4:00 ish)
8 arnold presses (each)
12 sa dumbbell rows (each)
1:00 pec hold


4x 4:00 amrap / 2:00 rest
20 double unders
15 wallballs 9/6
10 push ups


Every 3:00 for 12:00
6 tempo romanian deadlift (double dumbbell) (5 sec down, 1 up)
8 weighted single leg hip bridges (each)
10 arch donkey kicks (each)


Plate overhead lunges 20/15
Abmat sit ups


20:00 amrap
“jacked cindy”
5 double dumbbell row (each)
10 double dumbbell bench (each)
15 double dumbbell squats


20:00 amrap
40 single dumbbell box step ups 22,5/15
20 double dumbbell alternating thrusters (2X 22,5/2x 15’s)


For time
alt. dumbbell snatches 22,5/15
Lateral burpees over the dumbbell

(cap = 18 incl rest))

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