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WC 11th January - Movement Standard - Workout 3a,3b & 3c
The Ambush Lockdown Challenge - Week 3
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3m 5s
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
Up Next in The Ambush Lockdown Challenge - Week 3
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WC 11th January - Workout 3a, 3b & 3c
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WC 11th January - Movement Standard -...
Workout 4a
8 Rounds For Time
Double Unders or Penguin Taps - 50
Push Presses - 20 (10EA)
Time Cap - 30 Mins
Rx - 22.5kg / 15 Kg / Double Unders
Scaled - Any weight / Penguin TapsWorkout 4b
For Time
50 HSPU's or 80 HRPU's
100 Single Arm High Pulls (50EA)
100 Up Downs
Partition as you would like ... -
WC 11th January - Workout 4a & 4b
