Vecna | Friday 26/1/24

Warm Up: Individual Warm Up / Mobility Work

Workout Teams of 2: Running Clock – 10 min intervals x 3

Rx Option: (9/6 – 30/20)

0 -10 mins: AFAP: 2 – 4 – 6 – 8 – 10 … etc.

(Reps Each)

WBS - MB Sit Ups - MB Squat Cleans

10 – 20 mins: AMRAP

(Alt Exercises)

4 Ring Press Ups - 8 T2B - 12 Shoulder Press

20 – 30 mins: Max Effort

Max Metre Bike (D10/D8) or Max Cal AD

Scaled Option: (6/3 – 25/15)

0 -10 mins: AFAP: 2 – 4 – 6 – 8 – 10 … etc.

(Reps Each)

WBS - MB Sit Ups - MB Squat Cleans

10 – 20 mins: AMRAP

(Alt Exercises)

4 MB Press Ups - 8 SLKR / KR - 12 Shoulder Press

20 – 30 mins: Max Effort

Max Metre Bike (D10/D8) or Max Cal AD

Into:

Strength: EMOM

Front Racked Lunges

4 x 4

Back Racked Lunges

3 x 4

(Same Weight)

5k Challenge

Intervals

x 4 sets

x 5 sets

x 5 sets

See App for Details

Mobility / Cool Down

Seated Hamstring Stretch

Lying Glute Stretch

Knee Hugs

Front to Back Hold

Bicep Twist & Hold