Double Dutch

Monday 18^th May

Programmed By Megan

AMRAP in 3:00 / 1:00 Rest:

1 Burpees Over DB

2 DB Single Arm OH Lunges (22.5/15)

4 DB Alt Hang Snatches (22.5/15)

8 GHD Sit Ups

AMRAP in 6:00 / 2:00 Rest:

2 Burpees Over DB

4 DB Single Arm OH Lunges (22.5/15)

8 DB Alt Hang Snatches (22.5/15)

16 GHD Sit Ups

AMRAP in 12:

4 Burpees Over DB

8 DB Single Arm OH Lunges (22.5/15)

16 DB Alt Hang Snatches (22.5/15)

32 GHD Sit Ups

Remember the coach will provide all scaling options for the workout depending on ability or injury.

Cool Down / Recovery Session: Optional 5 – 10 mins

•Light cardio movement to decrease heart rate

•Static stretches for key muscle groups used in workout

•Foam rolling muscles groups used in workout