Monday 29th August- 4th September 

Session 1

 

AMRAP 15

15 Shoulder press

15 DB Lateral raises

15 DB skull crusher

12/9 Cals bike erg

 

Rest as needed 

 

AMRAP 15

15 Pendaly rows

15 Chin ups

15 Bi cep curls

12/9 cals ski

 

Rest as needed

 

AMRAP 15

30 Russian twists

30 V- Ups

30 Arch ups

12/9 echo bike

 

*Coaches arms 

 

Session 2

 

EMOM 15

  1. DB curl to press
  2. DB pull overs
  3. Press ups
  4. Ski erg
  5. Rest

 

EMOM 15

  1. Renegade rows
  2. Db upright rows
  3. Hanging strict K2E
  4. Bike erg
  5. Rest

 

EMOM 15

  1. Roll outs
  2. Wide grip pull ups
  3. BTN shoulder press
  4. Bike echo
  5. Rest

 

Coaches abs