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