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3 Mini's | Thursday 15/2/24

Warm Up:

5 mins Cardio

10 Press Ups

10 Jumping Pull Ups

10 Bench Dips


Rx Workout: AMRAP in 7 minutes / 3 minutes rest x 3

21 reps on each: AMRAP 1

Cals - Straight Leg Sit Ups - Burpees

15 reps on each: AMRAP 2

Cals - Bar Body Rows (11) - High Touch Burpees

9 reps on each: AMRAP 3

Cals - BMU’s - Burpees Over Rower

 

Scaled Workout: AMRAP in 7 minutes / 3 minutes rest x 3

18 reps on each: AMRAP 1

Cals - Straight Leg Sit Ups - Burpees

12 reps on each: AMRAP 2

Cals - Bar Body Rows (13) - High Touch Burpees

6 reps on each: AMRAP 3

Cals - JBMU’s / Jumping Pull Ups - Burpees Over Line

 

Strength: Every 20 secs: Bench Press @ 70 – 80%

Rx – 20 sets

Scaled – 15 sets

Foundation – 10 sets

 

Burpee Challenge: For Time

Rx – 100 Reps

Scaled – 80 reps 

Foundation – 60 reps

 

Core / Cool Down: Coaches Pick

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