WC 18th July 2022

Session 1

 

3 Sets:

12 Back Squats (AHAFA)

10 Bodyweight jump squats

25/18 Calorie Bike erg

Every 5th minute 

 

Rest 2 to rotate 

 

3 Sets:

10 Weighted Ring Dips (AHAFA) 

10 Press Ups

25/18 Calorie Ski

Every 5th minute  

 

Rest 2 to rotate 

 

3 Sets:

10 Deadlift (AHAFA) 

12 Good mornings (moderate)

25/18 Calorie Echo

Every 5th minute  

 

Session 2

 

4 Sets:

20 Calorie Alternate between Bike or Echo (Moderate pace)

20 Alt Dumbell Bench (top down)

20 Renegade Rows

20 Ab mat sit ups

Go every 6th minute (24 mins)

 

Rest 2 mins 

 

4 Sets: 

20 Calorie Alternate between Ski or Row (Moderate pace)

10 Strict Barbell Shoulder press

6 Weighted pull ups then drop to Bodyweight to failure

20 Hollow rocks

Go every 6th minute (24 mins)