10 January 2022

RX

Strength/Skill

3 Rounds for Quality
10 Seated DB Press
5 Pull Ups

EMOM 10
Min 1: 20-30 sec HS Banded
Side to Side
Min 2: 5-10m HS Walk
/ Pipe Walk

(side to sides can be scaled to box)
(hs walk/pipe walk scaled to box walk)

Workout

For Time:
30-20-10
Wall Balls
TTB
STOH (40/30kg)
TC 15 mins

METCON

Workout

25 min AMRAP

12 HRPU
20 Alt. DB Hang Snatch
16 S/A DB OH Walking Lunges
40 DU/80 SU

30 seconds rest after every round

BASELINE

Workout

For Time:
Run 4k
Every 400m complete:
8 Down Ups
20 DU / 40 SU
TC 30 mins

LEARN TO MOVE

Session 3

Pulling + Bodyweight Series

PAIRS BOOTCAMP

Workout

Tag to Trade

AMRAP 8
P1 – Hill Run
P2 – Plank Hold

2mins rest

AMRAP 8
P1 – Walking Lunges
P2 – Side Plank Reach Throughs

2mins rest

AMRAP 8
P1 – 400m Run
P2 – Push Up Plank