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27012021

Bodyweight only / Day 19 20 min EMOM 1. 15 reps Planche Push up 2. 20 reps Narrow Air Squat 3. 30 reps Stiff Leg Deadlift 4. 12 reps Seated L sit Single Leg Raise 9 min AMRAP 10 Calf Raises 30 Jumping Double Taps

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26012021

Bodyweight only / Day 18 5 Rounds (Not For Time) 15 Dips 30 sec Biceps Curl Static Hold 20 min EMOM 20 sec Superman Plank (R) Max Reps Unbroken Push up 20 sec Superman Plank (L) Max Reps Air Squats

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24012021

Bodyweight only / Day 16 For Time (CAP 35 min) 1-10-1 reps of; (hareketler 1’er tekrardan 10’ar tekrara sonra tekrar 1’er tekrara gider) -Crossover lunge -Single leg hip bridge -Russian twist -Side plank (Tekrarlar sağ-sol ayrı ayrı sayılacaktır!)

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21012021

Bodyweight only / Day 13 12 min EMOM (30 sec on/30 sec off) 1. 30 sec wall sit / 30 sec rest 2. 30 sec jumping squat max rep / 30 sec rest 3. 30 sec quadruped plank / 30 sec rest NO REST 16 min EMOM 1. 12-16 rep Up Down 2. 24-32 rep…

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