Up Next in The Ambush Lockdown Challenge - Week 4

• 

  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)

• 

  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

• 

  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