Wednesday 12/01/2022

Wednesday

12/01/2022

Main Workout

A.

5min Amrap

1-2-3-4...

Rope climbs

5-10-15-20....

Assault Bike(cal)

Rest 3min

B.

5min Amrap

2-4-6-8...

DB Thrusters @2 x 22,5/15kg

5-10-15-20....

Row(cal)

Rest 3min

C.

5min Amrap

3-6-9-12

Sandbag Clean @60/40kg

5-10-15-20...

Burpees

Optional Gymnastics Strength

A.

Strict Muscle ups x Max Reps

followed by

Strict Pull ups x Max Reps

followed by

Ring Dips x Max Reps

followed by

Strict toes to bar x Max Reps

*rest 1-2min between sets

*complete 2-3 sets