Monday 12th - 18th September 2022

Session 1

 

Each group work for 12 mins/ partners change every 2 mins

 

Group A

 

Partner 1

10-15 DB Renegade rows

10-15 Hanging knee raises 

 

Partner 2

C2 Bike

 

Group B

 

Partner 1

10-15 Banded chin ups

10-15 DB rear delt Flies

 

Partner 2

Ski erg

 

Group 3

 

Partner 1

10-15 Shoulder Press

10-15 BB bent over rows

 

Partner 2

Echo bike

 

Coaches arms

 

Session 2

 

AMRAP 10

8-10 Wide grip pull ups

8-10 BB high pulls

8-10 BB Bi cep curls

 

5 mins steady pace Row

 

AMRAP 10

8 -10 T2B

8-10 Hollow holds

8-10 Banded woodchop 

 

5 mins steady pace ski

 

AMRAP 10

8-10 Double KB push press 

8-10 Incline press ups 20”

8-10 Ring skull crushers

 

5 mins steady pace echo bike

 

Coaches arms