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Vastberaden Rooftop programming week 52

MONDAY

10 Rounds for Time
30 double unders
10 KB lunges 32’s/24’s

(cap = 15)

TUESDAY

5 rounds for quality
10 DB/KB rows (each)
10 reverse flyes
10 head curls

WEDNESDAY

3 rounds for time
80 Double unders
20 pistols
20 deficit push ups
20 V-ups

(cap = 20)

THURSDAY

20:00 AMRAP
30 wallballs 9/6
20 dumbbell hang snatch (22,5/15)
10 burpees

FRIDAY

21:00 amrap
21 V -ups
21 A ir squats
21 S umo deadlift high pull 24/16
21 T hruster 22.5’s/ 15’s
21 B urpees
21 E levated push up
21 R ussian KBS 24/16
21 A ir squats
21 D umbell Deadlift 22.5’s/15’s
21 E vil wheel
21 N o jump burpees

SATURDAY

CLOSED

SUNDAY

5 rounds for Time
30 abmat sit ups
30 goblet squats 24/16

(cap = 15)

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