12.02.2020
Back Squat (tempo squats)
Tempo is as follows: 1 sec down, 1 sec at bottom, 1 sec up then 3 sec pause at top before next rep
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 OHS (75/55)
30 DU
10 OHS (75/55)
30 DU
12.01.2020
Metcon (Time)
4 rounds
400m Run
1 Leg Crank (24 air squats, 24 lunges, 24 split jumps, 12 jump squats)
rest 2 min
400m Run
1 Leg Crank (24 air squats, 24 lunges, 24 split jumps, 12 jump squats)
rest 2 min
Metcon (AMRAP – Reps)
3 rounds
1 min Hollow Rocks
1 min Plank
1 min Sit Ups
1 min Plank
1 min Hollow Rocks
1 min Plank
1 min Sit Ups
1 min Plank
