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WC 4th January - Workout 1
The Ambush Lockdown Challenge - Week 2
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48m
Core Crusher - 10 Min AMRAP
15 - Candlestick to sit-ups
30 - Russian Twists
15 - V-ups
30 - V-UP slides
Workout 1a - 12 Min AMRAP
10 Hang DB Snatches or 10 Hang KB Swings EA
10 Press Ups
20 Air Squats
Add 2 reps each round
Workout 1b - 15 MIN EMOM
Min 1 - 15 UP Downs
Min 2 - 8EA DB/KB Push Presses
Min 3 - 6EL DB/KB Single Leg DL
Up Next in The Ambush Lockdown Challenge - Week 2
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WC 4th January - Workout 2
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WC 4th January - Movement Standards -...
x4 rounds
10 Floor Thrusters
20 Crunches
30 Mountain Climbers
40 Side to side ankle touches
50 second plank hold -
WC 4th January - Movement Standards -...
Bicep Curls / DB is single arm curl 12 EA / KB curls is 24 with a towel
Z presses 10 Each arm
Bent over rows 15 each arm
Bulgarian Split Squats 10 each leg
Thrusters 10 EA5 rounds work on tech, score = the reps completed
Complete - 50 reps of hand stand push ups
Complete - 50 reps of Pistol s...
