Tuesday 1 October 2024

Warm-up
AMRAP 8 (easy/moderate pace 2-3 rounds)

20 Singles/doubles

10 Bend + Bow
10 Hanging knee Raises (strict as possible – engage the core)

10 Box step-ups

10 Ring Rows

S&T

10 minutes

Work to a max double under/single set

Workout
Every 2 Minutes (6 Rounds)
1 T2B + 1 C2B (Rx: complex)
8 Box jump overs (Scale to 6 or 4 reps or step overs)

30 DU’s (Scale to 50 Singles)

*Rest for the remainder of the 2 minutes

Then

At minute 12 complete as many reps as possible in 3 minutes
7 T2B + 7 C2B

8 Box jump overs

30 Double Unders

Max C2B