Vastberaden Zoom programming week 17

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MONDAY

3 RFT

60 sit ups 

5 wall climbs or 5 inchworms (walk back with the hands)

*finisher* 

50 seated leg raises

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TUESDAY

Emom 16

1) 8-10 archer push ups

2) 8-10 bulgarian split squats (each)

3) :30 -:45 single arm plank (right)

4)  :30 -:45 single arm plank (left)

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WEDNESDAY

3:00 amrap

Bottom hops

rest 1:00

3:00 amrap

spider hops

rest 1:00

3:00 amrap

mountain climbers 

*finisher*

100 hollow rocks

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THURSDAY

For time

500 jumping jacks

Every :30 2 burpees 

(incl 00:00)

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FRIDAY

For time

2-4-6-8-10-12-14-16-18-20

V-ups 

*after every set 40 mountain climbers 

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SATURDAY

10:00 amrap

2-4-6-8-10-12-14-16…

Burpees

Push ups

Air squats

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SUNDAY

8 rounds

20 mountain climbers 

40 russian twist (right + left =1)

60 jumping jacks