WC 20th June 2022

Session 1

 

3 Sets:

20 Alt DB Reverse Lunges (AHAP – 4RIR)

10 DB Front Rack Squats (@ 21X1)

200m Light recovery Jog

 

Start each round on the 5th minute, rest as you like within the time frame

 

3 Sets:

12 Dumbell Bench Press (AHAP – 2RIR)

12 Dumbell Seated Strict Press 

300m Light recovery ski

 

Start each round on the 5th minute, no rest on drop set 

 

3 Sets:

5 Strict Pull Ups (if you can do more add weight)

20 Alt KB Gorilla rows (moderate weight, move well)

250m Light row

 

Start each round on the 5th minute, rest as you like within the time frame

 

“Time dependant finish with coaches Abs”

 

Session 2

 

AMRAP 8

10 Strict Press ups

5 Strict Chin / pull ups

500m Bike erg

 

Rest 2 

 

AMRAP 8 

5 Strict T2B

20 Ab mat sit ups

15 Cal Light ski

 

Rest 2 

 

In pairs you go I go for 3 rounds

 

Partner 1: 

12 Hammer curl to press

12 Lateral raises 

Partner 2: Bike or Echo steady

 

Rest 2 

 

In pairs you go I go for 3 rounds

 

Partner 1: 

12 Barbell Curls

12 Half Hammers

Partner 2: Bike or Echo steady

 

“Time dependant finish with coaches Abs”