Up Next in The Ambush Lockdown Challenge - Week 3

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  57:19

  WC 11th January - Workout 2a & 2b

  WC 11th January - Workout 2a & 2b

  Workout 2a
  Tabata 1 - Hip Bridges
  Tabata 2 - Press Ups
  Tabata 3 - Hollow Rocks
  Tabata 4 - Supermans

  Workout 2b
  10 RFT
  25 Goblet Squats
  5 HSPU'S or HRPU'S
  10 Burpees

  30 Min Cap

• 

  03:05

  WC 11th January - Movement Standard -...

  WC 11th January - Movement Standard -...

  Workout 3a
  5 Rounds For Time
  Devil's Presses - 10 (5EA)
  Hollow Rocks - 20 or AB Mats - 20
  12 Min Cap

  Workout 3b
  Partition as you would like
  Plank DB Pulls or Bench/Chair KB Rows - 200
  Wall Walkers - 30
  12 Min Cap

  Workout 3c
  10 Rounds
  Candlesticks to Sit Ups - 10
  Walkouts - 5
  12 Min Cap

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  49:32

  WC 11th January - Workout 3a, 3b & 3c

  WC 11th January - Workout 3a, 3b & 3c