Wednesday 23rd October 2019

Box Squats

• ·       12-12-12-12 (DB)

6 Rounds

• ·       10 DB Snatches each arm
• ·       10 Mountain Climbers
• ·       20 Jumping jacks

Tuesday 22nd October 2019

Bench Press

• ·       3-3-3-3

4 Rounds

• ·       12 Deadlifts (70/45)
• ·       12 Pull Ups
• ·       12 Walking Lunges
• ·       Run 200m

Monday 21st October 2019

Open 20.2

AMRAP 20 MINS

• ·       4 DB Thrusters (22.5/15)
• ·       6 Toes to bar
• ·       24 Double Unders

Scaling options

• ·       Hanging knee raise or sit ups
• ·       Single skips

If you aren’t doing the Open

AMRAP 20mins

• ·       4 Thrusters
• ·       6 Sit ups
• ·       Row or ride 18 cals or run 50m