WC 30th May 2022

Session 1.

 

AMRAP 12

200m Jog 

12 Back squats (moderate weight) 

12 DB RDL

 

Rest 3

 

AMRAP 12

15 Calorie ski

10 Turkish sit ups 10kg/ 5kg plate

16 KB Russian twists

 

Rest 3 

 

AMRAP 12

1000m Bike erg

10 Pendlay row

10 Deadlifts 

Note: load plates after pendlay row for DL to moderate weight

 

Session 2.

 

46 minute running clock …

 

10 Min Constant work:

10 Bench Press 

10 DB Flys

15 Calorie Bike

 

Rest 2

 

10 Min Constant work:

5 Strict Pull Ups (Load if needed) 

10 DB bent over row

15 Calorie Echo

 

Rest 2 

 

10 Min Constant work:

10 DB Shoulder press

10 Plate figure of 8s

15 Calorie Row

 

Rest 2 

 

10 Min Constant work:

10 Preacher curls

10 DB Half Hammers

15 Calorie ski