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No 5 | Thursday 8/2/24

Warm Up: 1 Round

12 / 9 Cals - 20 Calf Pumps - 10 Russian Swings – 10 Ring Rows

Own individual warm up (5 mins)

Workout: AMRAP in 25 mins


Rx Option: (24/16 – 24/20)

10 Pull Ups

15 KBS

20 Box Jumps

250m (500m Bike)


Scaled Option: (16/12 – 20/16)

10 Jumping Pull Ups / Body Rows

15 KBS

20 Box Steps

250m (500m Bike)

 

Into:


Strength: E20SECS

Hang Squat Cleans

20 x 1 Rep

15 x 1 Rep

10 x 1 Rep

75 – 85 %


Burpee Challenge  

25 / 50 / 25 reps

20 / 40 / 20 reps

15 / 30 / 15 reps

1 min rest between sets


Ankle Joint Strength

Calf Raises

S/L 4 Way Hops

Tibialis Raises

S/L Balance

(Eyes Shut)

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