Vastberaden Zoom programming week 16

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MONDAY

5 rounds

30 bulgarian split squats (15/15)

60 hollow body scissors kicks

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TUESDAY

8 rounds for time

5 burpees

10 deficit push ups

20 spider hops

40 jumping jacks 

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WEDNESDAY

4 rounds for time

20 skater jumps 

40 alt. single leg v-ups 

80 arch flutter kicks 

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THURSDAY

For time

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Bottom hops

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Push ups

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FRIDAY

5 rounds each for time

40 mountain climbers

20 jumping squats

10 burpees

(rest 1:00)

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SATURDAY

4×4:00 (rest 1:00)

5 push ups

10 sit ups

15 air squats 

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SUNDAY

50 curtsy lunges (each)

75 air squats

100 chair taps 

75 air squats

50 curtsy lunges (each)

5 min amrap 

1 v up

1 straddle up 

1 single leg v up 

1 shotgun 

+1 elke ronde