Monday 5th - 11th September 2022

Session 1

 

Complete 2 rounds of:

 

AMRAP 8

10 Strict Press ups

5 Chin / pull ups

500m Bike erg

 

Rest 2 

 

AMRAP 8 

3-5 Strict T2B

12 Ab mat sit ups

15 Cal Light ski

 

In pairs you go I go for 3 rounds

 

Partner 1: 

12 Reverse barbell curl to press 

12 Lateral raises 

 

Partner 2: Bike or Echo steady

 

Session 2

 

AMRAP 10

10-12 Shoulder press

10-12 Staggered press ups 

10-12 Chest fly

 

5 mins bike erg HR 110- ( 180- age)

 

AMRAP 10

10-12 Pull ups

10-12 Strict K2E

10-12 Rear delt fly

 

5 mins ski erg HR 110- ( 180- age)

 

AMRAP 10

10-12 Russian twist

10-12 DB Muscle clean + press 

10-12 Roll outs 

 

5 mins echo bike HR 110- ( 180- age)