Vastberaden Rooftop programming week 2
MONDAY
1-2-3-4-5-6-7-8-9-10
Pike push ups
After every round perform
8 double dumbbell lu raises
8 double dumbbell tricep kickback
TUESDAY
Amrap 20
25 burpees
50 MB cleans 9/6
75 MB lunges 9/6
100 double unders
WEDNESDAY
For time
30 dumbbell man makers 22.5’s/15’s
THURSDAY
5 rounds for time
15 KB snatches (right)
15 KB snatches (left)
15 burpees
FRIDAY
3-4 rounds
10 Banded KB deadlifts (1 KB)
20 Goblet lunges
30 Banded hip bridges
SATURDAY
10:00 amrap
20 bottom hops
40 double unders
20 V-ups
40 double unders
SUNDAY
“Hotel hell”
For time
100 DB hang clusters 15’s/10’s
*every 1:00 5 burpees (incl 00:00)
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