WC 18th January - Movement Standard - Workout 1a & 1b
The Ambush Lockdown Challenge - Week 4
•
5m 32s
Workout 1a
12 Min AMRAP
20 Side to Side Floor Thrusters (10ES)
20 Hip Bridges
20 Scissor kicks
20 Bird Dogs (10ES)
Workout 1b
7 Min AMRAP
DB/KB Single ARM High Pull - 14 (7EA)
Press Ups - 14
Rest 2 Mins
4 Sets
Bottom half Bicep Curls - 14 (7EA)
Top half Bicep Curls - 14 (7EA)
Full Bicep Curls - 14 (7EA)
Slow Bicep Curls - 14 (7EA)
Bench/Chair Dips - 28
Time Cap - 20 Mins
into
4 sets
Z-Presses - 14 (7EA)
Behind The Neck Press "Skull Crushers" - 14
Time Cap - 10 Mins
into
7 Min AMRAP
DB/KB Single ARM High Pull - 14 (7EA)
Press Ups - 14
Up Next in The Ambush Lockdown Challenge - Week 4
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WC 18th January - Workout 1a & 1b
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WC 18th January - Movement Standard -...
Workout 2a
Tabata 1 - Hip Bridges
Tabata 2 - Press Ups
Tabata 3 - Squat JumpsWorkout 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 - 8into
3... -
WC 18th January - Workout 2a & 2b
