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WC 18th January - Movement Standard - Workout 3a & 3b

The Ambush Lockdown Challenge - Week 4 • 3m 4s

Workout 3a
10 Rounds
2 Mins Work, 1 MIN Rest

50 Double Unders or Penguin Taps
Time Remaining - Burpee Box Jumps

Workout 3b
15 Min AMRAP

Plank 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)

Up Next in The Ambush Lockdown Challenge - Week 4

  • WC 18th January - Workout 3a
    39:57
    WC 18th January - Workout 3a

    WC 18th January - Workout 3a

    Workout 3a
    10 Rounds
    2 Mins Work, 1 MIN Rest

    50 Double Unders or Penguin Taps
    Time Remaining - Burpee Box Jumps

  • WC 18th January - Movement Standard -...
    03:25
    WC 18th January - Movement Standard -...

    WC 18th January - Movement Standard -...

    Workout 4

    50 Man Makers alt
    40 Plank Shoulder touches alt
    50 DB Thursters alt
    40 Plank Shoulder Touches alt
    50 DB hang Snatches alt
    40 Plank Shoulder Touches alt
    50 DB Hang Clean and Jerks alt
    40 Plank Shoulder Touches alt

    Buy out 100 Candle sticks touch toes

  • WC 18th January - Workout 4
    57:44
    WC 18th January - Workout 4

    WC 18th January - Workout 4

    Workout 4

    50 Man Makers alt
    40 Plank Shoulder touches alt
    50 DB Thursters alt
    40 Plank Shoulder Touches alt
    50 DB hang Snatches alt
    40 Plank Shoulder Touches alt
    50 DB Hang Clean and Jerks alt
    40 Plank Shoulder Touches alt

    Buy out 100 Candle sticks touch toes

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