TUESDAY 17 January 2023

Warm-up
200m jog

2x
10 Sit-ups
20 Alt Lunges
10 Ring rows
10s Rope hang

2x
10 KB Deadlift
10 KB Swing
20 Kb/DB Hang clean + jerk (10 p.s)

Workout
2 Legless Rope Climb
40 Weighted Abmat Sit-ups (10/7)
21m Double KB Overhead Walking Lunge 2×24/2×16 (scaled: front rack)
20 Double KB Hang Clean & Jerks 2×24/2×16
1Km Run (around block)
20 Double KB Thrusters 2×24/2×16
21m Double KB Front-rack Walking Lunge 2×24/2×16
40 Abmat Sit-ups
2 Legless Rope Climb

Scaled: KB’s can be exchanged for 2xDB’s or 1xDB