[Wednesday] 6.29.22 BW Workout

PM

[A] For Time

60 Air squats

1 min plank

50 V-ups

1 min plank

40 Burpees

1 min plank

30 Scissors kicks (4-count)

1 min plank

20 Pike push-ups

1 min plank

24:09

[Monday] 6.27.22 AM Calisthenics Chest + PM Krav Maga

AM

[A] Shoulder banded warm-up

[B] Deadlift 5x10

135, 185, 185, 205, 205

[C] Max- unbroken push-ups

26

[D] Parallette wide push-ups 4x8

[E]Back extension 4x10 (#10)

[F] Incline push-ups 4x max

27, 25, 20, 16

[G.1] Decline push-ups 4x max (6, 4, 3, 3)

[G.2] Reverse dragon crunches 4x6

PM

[A] Krav Maga- Boxing

60 minutes

[Thursday] 6.23.22 Calisthenics- Back

AM

Banded Warm-up

Supersets

[A.1] Pull-up 3x max

[A.2] Knee raises on dip bar 3x15

[B.1] Close grip chin-ups 3x max

[B.2] Ab roll outs 3x6

[C.1] Inverted rows (W-M-C) 5-5-5 x3

[C.2] Back extension 3x10 (#10)

[D.1] Straight arm lat pull downs (banded) 3x15

[D.2] Seated close grip rows 3x15 (#75)

[E.1] Banded pull aparts 3x15

[E.2] TRX biceps curls 3x10

[Tuesday] 6.21.22 Lunch Run

AM

[A] Run 5 miles

4.5 miles-59:08 [13:09/mi]

[Monday] 6.20.22 Building Blocks

AM

:30 second each exercise complete all 3 then rest 45 seconds. Complete all 4 tri-sets then rest 2 minutes. Complete 3 rounds.

Tri-set 1

Superman

Hindu push-ups

Cliffhanger plank

Tri-set 2

Psuedo push-up

Diamond push-up

Triceps dips

Tri-set 3

Bear crawl

Around the world

X plank

Tri-set 4

Plyo push-ups

Cobra pushup

HR push-ups