Monday 25th – Sunday 1st May 2022

Session 1

Wear a HR monitor 110 – (180 – age) bpm

AMRAP 10

Rogue echo 90 secs

12 DBall bear hug squats 60/40kg

12 Dball bear hug good mornings

20 alt V – ups

Rest 2 mins

AMRAP 10

Ski erg 90 secs

12 DB strict press

12 incline press ups

12 BB roll outs

Rest 2 mins

AMRAP 10

Row 90 secs

12 strict K2E

12 KB single arm gorilla rows e/side

24 sit ups

Arms finisher:

YGIG in pairs

For time:

140 BB bicep curls

Session 2 

Get into pairs YGIG

Row 1000m

Then..

6 sets:

10 DB double bent over row

15 DB partial range Deadlift ( below the knee)

Then

6 sets:

12 DB bench press

12 plate lateral raises

Rest 2 mins

Ski 1000m

Then..

6set:

10 Double KB front squats

16 KB russian twists

Then..

6 sets:

10-12 Horizontal ring rows

10 chin ups ( banded scaled)

Finisher:

Coaches abs