WC 18th January - Movement Standard - Workout 2a & 2b
The Ambush Lockdown Challenge - Week 4
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3m 17s
Workout 2a
Tabata 1 - Hip Bridges
Tabata 2 - Press Ups
Tabata 3 - Squat Jumps
Workout 2b
45 Min Cap
5 Rounds
DB Squat Cleans into Push Press - 8 (4EA)
Up Downs - 8
Mountain Climber - 24 (12EL)
into
8 Rounds
Bulgarian Split Squat with DB/KB OH - 20 (10EL)
Strict HSPU's -5 or HRPU's - 8
into
3 Rounds
DB Squat Cleans into Push Press - 8 (4EA)
Up Downs - 8
Mountain Climber - 24 (12EL)
into
4 Rounds
Bulgarian Split Squat with DB/KB OH - 20 (10EL)
Strict HSPU's -5 or HRPU's - 8
RX- 22.5kg M/ 15KG F
Up Next in The Ambush Lockdown Challenge - Week 4
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WC 18th January - Workout 2a & 2b
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WC 18th January - Movement Standard -...
Workout 3a
10 Rounds
2 Mins Work, 1 MIN Rest50 Double Unders or Penguin Taps
Time Remaining - Burpee Box JumpsWorkout 3b
15 Min AMRAPPlank Rows or KB Chair Rows - 20 (10EA)
Hollow Rocks - 20
DB/KB Single Leg DL - 20 (10EL)
DB in Goblet hold, Go from kneeling to Stand Up alt each leg - 10 (5EL) -
WC 18th January - Workout 3a
Workout 3a
10 Rounds
2 Mins Work, 1 MIN Rest50 Double Unders or Penguin Taps
Time Remaining - Burpee Box Jumps
