Prison Workout - Week 3

Here are the Week 3 daily workouts. Email me if you'd like the Excel worksheet.

Day 15

Monday, Oct 27th

20 minutes of: As many rounds as possible (AMRAP):

• 5 dive bombers
• 20 air squats

Day 16

Tuesday, Oct 28th

10 total rounds AFAP with varying repetition #s, alternating btwn:

• situps: 10 reps each round
  
• burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

(ex: 10 situps, 10 burpees, 10 situps, 9 burpees....)

Day 17

Wednesday, Oct 29th

20 minutes of AMRAP:

• 5 pullups (or 10 inverted rows, or ignore)
  
• 5 air getups (L)
• 5 air getups (R)
• 10 pushups

Day 18

Thursday, Oct 30th

Stationary bike for 20 mins -or-

Go for a run or walk.

Day 19

Friday, Oct 31st

20 mins of AMRAP:

• 2 superman (each is 10-sec hold, use 5-sec rest btwn)
• 8 seated knee tucks
• 5 tuck jumps

Day 20

Saturday Nov 1st

10 rounds AFAP, varying rep#s:

• side plank (L): use 10-sec hold
• side plank (R): use 10-sec hold
  
• mountain climbers: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2

Day 21

Sunday, Nov 2nd

Relax!