7/17/2019 30 days

http://slidepdf.com/reader/full/30-days-568dd094ce3fe 1/1

1

1’ rope

10 sec plank

50 squats

40 dead lifts

1x1’ k. swings

2

2x1’ rope

12 sec plank

55 squats

45 dead lifts

2x1’ k. swings

3

3x1’ rope

15 sec plank

60 squats

50 dead lifts

3x1’ k. swings

4

 

RE!

5

4x1’ rope

20 sec plank

"0 squats

55 dead lifts

4x1’ k. swings

6

5x1’ rope

25 sec plank

"5 squats

60 dead lifts

5x1’ k. swings

7

6x1’ rope

30 sec plank

#0 squats65 dead lifts

6x1’ k. swings

8

  RE!

9

5x1’ rope

35 sec plank

100 squats"0 dead lifts

2’ k. swings

10

6x1’ rope

3# sec plank

105 squats"5 dead lifts

2x2’ k. swings

11

"x1’ rope

42 sec plank

110 squats#0 dead lifts

3x2’ k. swings

12

  RE!

1

3

6x1’ rope

50 sec plank

130 squats

#5 dead lifts

4x2’ k. swings

14

"x1’ rope

55 sec plank

135 squats

$0 dead lifts

5x2’ k. swings

15

#x1’ rope

60 sec plank

140 squats

$5 dead lifts

6x2’ k. swings

16

  RE!

17

"x1’ rope

65 sec plank

150 squats

100 dead lifts

3’ k. swings

18

#x1’ rope

"0 sec plank

160 squats

102 dead lifts

2x3’ k. swings

1

9

$x1’ rope

"5 sec plank

160 squats

104 dead lifts

3x3’ k. swings

20

  RE!

21

#x1’ rope

#0 sec plank

1#0 squats

106 dead lifts

4x3’ k. swings

22

$x1’ rope

#5 sec plank

1#5 squats

10# dead lifts

5x3’ k. swings

23

10x1’ rope

$0 sec plank

1$0 squats

110 dead lifts

6x3’ k. swings

24

  RE!

2

5

$x1’ rope

$5 sec plank

220 squats

112 dead lifts

4’ k. swings

26

10x1’ rope

100 sec plank

225 squats

114 dead lifts

2x4’ k. swings

27

 11x1’ rope

105 sec plank

230 squats

116 dead lifts

3x4’ k. swings

28

  RE!

29

12x1’ rope

110 sec plank

240 squats

11# dead lifts

4x4’ k. swings

30

13x1’ rope

120 sec plank

250 squats

120 dead lifts

5x4’ k. swings