RX

Strength/Skill

EMOM 12

Min 1: 8-12 TTB

Min 2: 3 DB Devils Press
(2 x 22.5/15kg)

 

Workout

21-15-9-6-3

-cals
-hspu
-KB swing (USA)

TC 15 mins

 

METCON

Workout

AMRAP 10

12 Dual KB Front rack lunges
30 DU/ 60 Skips
12 Dual KB Standing row

2 mins rest

AMRAP 12

10 Lay down to stands
8 Pull ups
20 Med ball russian twist

 

BASELINE

Workout

Partner Baseline

AMRAP 28
(as many rounds as possibe)

50 KB Squats (shared)
25 HR Push Ups (synchro)
50 Walking Lunges (shared)
25 Glute Bridges (synchro)

*every 5 minutes 200m run
(synchro)

 

LEARN TO MOVE

Session 1

Squat + Pressing Series

 

PAIRS BOOTCAMP

Workout

Teams of 4:

P1:10 xDB Punches
10 xThrusters
10 xDual Snatch

P2:Battle rope

P3:Plank hold

P4:Rest