• week 11 / tuesday

     

    2 circuits / 4 rounds per circuit

    4 x circuit 1

    • 20 x bear crawl knee tucks

    • 20 x bridge marches

    • 20 x helicopter plank switches

     

    4 x circuit 2

    • 12 x half kneeling rotations

    • 10 x inch worm to press ups

    • 20 star crunches

  • week 11 / wednesday

     

    circuit 1: 3 sets

    circuit 2: 4 sets / 40 sec on / 20 sec off

    3 x circuit 1

    • 10 x RDL to rows / each side

    • 1 min x low plank hold

     

    4 x circuit 2 / 40 sec on / 20 sec off

    • left reverse lunge to heel raises

    • right reverse lunge to heel raises

    • left side planks

    • right side planks

    • mountain climbers

  • week 11 / thursday

     

    AMRAP (as many rounds as possible)

    20 min / minimal rest

    • 50 x skaters

    • 40 x scissor kicks

    • 30 x high knees

    • 20 x squat jacks

    • 10 x push ups

  • week 11 / friday

     

    5 sets / 10 reps

    • reverse lunges / each side

    • sit throughs / each side

    • lateral lunges / each side

    • star crunches / each side

    • burpees

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