Vastberaden Rooftop programming week 3
MONDAY
3-4 rounds
15 dumbbell bench press
1:00 pec hold
into
15 double dumbbell row
30 reverse flyes
TUESDAY
50-40-30-20-10
KBS 24/16
*after every round 10 double dumbbell box step overs 22,5’s/15’s
WEDNESDAY
2 rounds
50 double dumbbell push press 22.5’s/15;s
50 v-ups
THURSDAY
10:00 amrap
20 KB snatches 24/16
10 burpees
20 KB overhead lunges
10 burpees
FRIDAY
15:00 amrap
60 double unders
30 medball cleans
30 abmat sit ups
SATURDAY
3 rounds
10 Double dumbbell RDL
10-20 tempo DB hamstring curls
2 rounds (each leg)
10 goblet bulgarian split squats
into max reps on bodyweight
SUNDAY
33-27-21-15-9
Alt. dumbbell snatches 22,5’s/15’s
Push ups
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