Wednesday 7 August 2024 (16:30 first class)

Warm-up

AMRAP 8

10 Bend + Bow

10 Side to side leg swings

10 Hanging knee raises

10 Alt Lunge twist

10 KB Deadlift (1s squeeze at the top)

10 KB Swing light

Workout

“Mumbo Jumbo”

AMRAP 1 minute: 

3 Deadlifts  (100/70)

10 KB Swings (scaled: russian)

Max K2E in remaining time (Scaled: Hanging knee raises, lying leg raises)

‍-Rest 1 minute

AMRAP 2 minutes: 

6 Deadlifts (100/70)

10 KB Swings (scaled: russian)

Max V-ups in remaining time (Scaled: Bent leg, lying leg raises)

‍‍-Rest 1 minute

AMRAP 3 minutes: 

9 Deadlifts (100/70)

10 KB Swings (scaled: russian)

Max Alt-V-ups in remaining time (Scaled: Bent leg, lying leg raises)

‍‍-Rest 1 minute

AMRAP 4 minutes: 

12 Deadlifts  (100/70)

10 KB Swings (scaled: russian)

Max Weighted sit-ups (10/7) in remaining time (Scaled: unweighted)

‍‍-Rest 1 minute

AMRAP 5 minutes:

15 Deadlifts (100/70)

10 KB Swings (scaled: russian)

Max sit-ups in remaining time