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Mirage Bamboozled | Thursday 21/3/24

Warm Up: Coaches Pick

 

Rx Workout: 4 RFT (22.5/15)


3 S/A DB Squat Cleans (Right)

6 S/A DB Snatches (Right)

9 S/A DB OH Lunges (Right Arm / Leg)

50 / 44 Cals ***

9 S/A DB OH Lunges (Left Arm / Leg)

6 S/A SB Snatches (Left)

3 S/A DB Squat Cleans (Left)

*** Row 1 round – Ski 1 round – Bike 1 round – AD 1 Round ***

 

Scaled Workout: 4 RFT (15/10)


3 S/A DB Squat Cleans (Right)

6 S/A DB Snatches (Right)

9 S/A DB Briefcase Lunges (Right Arm / Leg)

40 / 30 Cals ***

9 S/A DB Briefcase Lunges (Left Arm / Leg)

6 S/A SB Snatches (Left)

3 S/A DB Squat Cleans (Left)

*** Row 1 round – Ski 1 round – Bike 1 round – AD 1 Round ***

 

March / April Challenge: Work towards your distance

Core / Cool Down: Coaches Pick

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