TUESDAY 29/6/2021

MAIN WORKOUT

A.

4:00 Amrap

3 Legless Rope Climbs or variation

6 Burpee Box Jump/step Overs @30/20"

9 Strict HSPU or normal push ups

*Rest 3:00 before Part B.

B.

4:00 Amrap

21/14cal Row @no more than 28spm

15 Ring Dips or bench Dips

9 Dumbell Clean and Jerk @22,5/15kg

*Rest 3:00 before Part C.

C.

4:00 Amrap

10m Sandbag Carry @60/40kg

8 Toes to bar or knees to Chest

Optional Additional Work

3 Sets of:

Side plank external rotations x 10/each followed by...

Pallof Press x 10/each sideHollow Hold x 20-45sec

Rest 1:00