Vastberaden Zoom programming week 13

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MONDAY

15:00 amrap

30 Bench dips

30 mountain climbers

30 pistols (or chair pistols) (or Bulgarian split squats)

30 mountain climbers

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TUESDAY

4 round (each for time)

5 double bottom burpees

10 jumping back scales (each)

30 spider hops

Rest 1:00 

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WEDNESDAY

7:00 amrap

6 burpees 

12 air squats

18 heel taps

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THURSDAY

Alt. Tabata

Hollow hold

Hollow rocks

Rest 1:00

Alt. tabata

Star plank

Rest 1:00

Alt. tabata

Single leg wall sit 

*RX+ if rest is in normal wall sit 

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FRIDAY
10 rounds

30 jumping jacks

15 jumping squats

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SATURDAY
15:00 min amrap

1-2-3-4-5-6…..

Double bottom burpees

Triple jumps

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SUNDAY

50 russian twist

20 wide push ups

50 russian twist

40 diamond push ups 

50 russian twist 

60 push ups 

50 russian twist