7 Days of Kwanza:
The Umoja, Kujichagulia & Ujima
7 Minutes AMRAP:
7 DB Snatches
7 Box Jump Overs
7 Calorie
–Rest 5:00–
The Ujamaa, Nia & Kuumba
7 Minutes CAP:
For Time:
30-25-20-15-10
Wall Ball
Wall Ball V-Up
–Rest 5:00–
The Imani
7 Minute AMRAP:
Max CALORIES
STANDARD: 35/20 + 12/8 lb
RX: 50/35 lb + 20/14 lb
SPORT: 55/40 + 30/16 lb
COMPETITION: 65/45 + 30/20 lb
AT HOME WORKOUT:
Minutes 0:00 – 10:00 AMRAP
3 DB snatches or Odd Object Push Press
3 Step Up
3 Mountain Climber
*each round, increase the repetitions x 3 reps.
–Rest 5:00–
Minutes 15:00 – 28:00
For Time:
30-25-20-15-10
Squat Jump
Mountain Climber (each leg)