26 December 2021

RX

Strength/Skill

EMOM 8

3-6 Strict HSPU

2 mins rest

3 minutes max effort Kipping HSPU

Workout

EMOM 4

1. Max Wall Balls (20/16)
2. Max DB Box Step over (24/20)

2 mins rest

EMOM 4

1.Max DU
2. Max DB devils press (22.5kg/15kg)

METCON

Workout

Buy in: 50/40 cals

in the remaining time

AMRAP

12 ab mat sit ups
24 box step overs
12 DB Push Press

TC 24 mins

BASELINE

Workout

AMRAP (12 min)
400m Run
8 Down Ups
8 Wall Jumps

3 mins rest

AMRAP (12 min)
200m Run
10 HR Push Ups
10 KB Swing

LEARN TO MOVE

Session 3

Pulling + Bodyweight Series