Up Next in The Ambush Lockdown Challenge - Week 4

• 

  03:17

  WC 18th January - Movement Standard -...

  WC 18th January - Movement Standard -...

  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...

• 

  1:04:45

  WC 18th January - Workout 2a & 2b

  WC 18th January - Workout 2a & 2b

• 

  03:04

  WC 18th January - Movement Standard -...

  WC 18th January - Movement Standard -...

  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)