HOMEBODY 71. NAP
A. 3 rds
10 scapula push ups
12 hip thrust + 10” hold at the top
10 alternating leg raise in tiger crawl position
B. 4 rds for quality/ 1’ rest btw rounds
7/7 reverse lunge steps, bottle/kettlebell in goblet hold
7/7 single leg roman deadlift
30” superman hold
C.12’ amrap: ladder
1 burpee
1 air squat
1 butterfly sit up
2-2-2...
3-3-3....
D. Hollow hold 3x 20”
HOMEBODY 70. NAP
A.: 6’ Amrap
4/4 Reverse scorpion
10 Good Morning
10 Bird Dog
12 Cross Jack
B.: 16’ EMOM
16 Floor press
16 Bent over row
14 HRPU
14 Sumo DL
C.: 4 rds
1’ Plank
8/8 Windmill
45”/45” Side Plank
14 Superman
HOMEBODY 69. NAP
A.: 3 rds
10 Air squat
4/4 Crab Reach
5 Hindu Push-up
8 Kang Squat
B.: 3 rds
16 Alternating Goblet Chair step-Ups
12 Dip on Chair
10/10 Single Arm Kettlebell Overhead High Knee March
12 Push up
8/8 Shoulder press
*20-25” rest btw.
C.: 12’ Amrap
4 burpee
6 Deadlift
16 Reverse Lunges
10 American Swing
D.: 4 rds
45” Hollow hold
A.: 5’ Amrap
6 Half burpee step
8 Scapula push up
6 Tuck Jumps
12 Glute Bridge
B.: 3 rds
20 Goblet Cossack squat
18 Frog Bridge
12/12 Single Arm Overhead Reverse Lunge
40” Plank with Alternating Leg Raise
*20-25” rest btw.
C: 15’ Emom 45” work /15” rest
Bridge with Alternate Leg Raise
Air squat
Russian swing
D: 3 rds
20 Crunch Toe Touch
40” Superman hold
A. GYMN+MOB
64. NAP HOMEBODY
A: 3 rds
1 min simple under or object hops or jumping jack
10 scapula push up
1 min bicycle abs
B: Back strength party
3x10 towel pull ups (1 sec hold on chest)
3x10 iron man fly
3x10 butterfly
3x10 rocking lift
C: AMRAP 10'
16 chair lateral over step
16 alt. one arm dead snatch
32 russian twist
32 jump squat position from push up position
63. NAP HOMEBODY
A: 3 rds
12 alt. lunges step
24 plank to push up
12/12 one arm deadlift weight (á.víz, kb, db)
B: Every 4 min x 5
20 alt. bench row
20 push up
10 triceps kick backs
10 burpee
C: 4 rds
10/10 bulgarian split squat
10/10 seated abs circle
10/10 marching plank
HOMEBODY 60. NAP
A: 6’ Amrap
12 Dead bug
2/2 Turkish get up
30” Wall seat
20”/20” Single leg plank
B: 4 rds
14 Biceps Curl
12 Tempo Goblet Squat (3-1-1)
14 Gorilla row
14 Triceps extension
*20”-25” rest btw. sets
C: 8’ Amrap
12 Chair step up
8/8 Side Band
16 Reverse Lunges
12 Arch Rock
D: Stretching