Vastberaden Zoom programming week 18

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MONDAY

5 rounds (every 2 minutes)

– 5 diamond push-ups

– 5 russian push-ups

– 5 wide push ups

– 5 bench dips

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TUESDAY

4 rounds for quality

1:00 wall sit (weighted if possible)

10 Pillow hip bridge slides 

1:00 high plank 

20 Arch donkey kicks (10 each)

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WEDNESDAY

10-20-30-40-50

Jumping lunges*

*50 High knees after every round

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THURSDAY

20:00 amrap

10 Burpees

20 push ups

30 sit ups

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FRIDAY

For time
1-2-3-4-5-6-7-8-9-10

Jumping split squat (left)

Jumping split squat (right)

Jumping squat