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RDM GYM 300/400 June 2020

RDM 4th Block – 300/400

Session 1 GYM – 300

Movement

3 rounds

6 Glute Bridges

4 inch worms

10 calorie row


Muscle

5 rounds

5 back squats

10 lunges each leg


Heart

3 rounds

20 calorie row

10 Deadlift (light to moderate)

8 push ups


Finisher

1 min max cals on rower or bike


Session 2 GYM – 300

Movement

3 rounds

12 shoulder taps

12 bench dips


Muscle

6 Round

7 Push ups

7 Bench press

7 KB swings


Heart

6 rounds

7 cal bike

5 DB curl & press

5 DB thrusters


Session 3 GYM – 300

Movement

5 min row

5 min bike

Into 3 rounds

5 inch worms

5 KB swings


Muscle

5 rounds

8 Hanging knee raises

8 Bench dips

8 Back or Front squats (front preferred if you have the mobility)


Heart

Once through

50 sit ups

40 KB swings

30 Shoulder taps

20 Burpees


Session 4 GYM – 300

Movement

2 rounds

15 cal row

24 shoulder taps


Muscle

6 rounds

5 bench press

5 push ups

8 DB curl & press


Heart

6 rounds

8 DB snatch

10 Mountain climbers

1 max effort plank


Session 1 GYM – 400

Movement

4 rounds

6 Glute Bridges

5 inch worms

10 calorie row


Muscle

6 rounds

5 back squats

12 lunges each leg


Heart

4 rounds

22 calorie row

10 Deadlift (light to moderate)

8 push ups


Finisher

4 min max cals on rower or bike


Session 2 GYM – 300

Movement

4 rounds

12 shoulder taps

12 bench dips


Muscle

7 Round

7 Bench press

8 Push ups

10 KB swings


Heart

7 rounds

8 cal bike

5 DB curl & press

5 DB thrusters


Finisher

3 mins max shoulder taps


Session 3 GYM – 300

Movement

5 min row

5 min bike

Into 5 rounds

5 inch worms

5 KB swings


Muscle

6 rounds

10 Hanging knee raises

10 Bench dips

10 Back or Front squats (front preferred if you have the mobility)


Heart

Once through

60 sit ups

45 KB swings

35 Shoulder taps

20 Burpees


Session 4 GYM – 400

Movement

3 rounds

16 cal row

26 shoulder taps


Muscle

7 rounds

5 bench press

5 push ups

8 DB curl & press


Heart

7 rounds

8 DB snatch

12 Mountain climbers

1 max effort plank


Finisher

1 min max push ups



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© 2020 by Real Dad Movement

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