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Shot in the Dark | Friday 26/4/24


AMRAP in 20 mins


*** Intended Stimulus ***

  • Rounds should be complete in 1:00 or less aiming for

  • SDHP should be completed in 1 - 2 sets, if you can complete unbroken push for it

  • WBS should be unbroken

  • Fast rounds but at a speed you can maintain good technique


Rx: Alternating Rounds

10 SDHP (35/25)

10 WBS (9/6)


Scaled: Alternating Rounds

7 SDHP (30/20)

7 WBS (6/3)


Core Conditioning as Pair x 3 sets


·       :10 V- Ups / Tuck Crunches

·       :10 Hollow Rocks

·       :10 Hollow Hold

·       :30 Rest

·       1:00 Plank (every time you or your partner drops 5 burpee penalty at the end


Cool Down

·       200m Group Recovery Walk (if raining 4 Laps of Rig)

·       1:00 Standing Quad Stretch / Leg

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