FOUNDATIONAL #17

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RPE 8

Warmup 6 MINS

200m Run / 100m Jogg or Power Walk

Then AMRAP
4x Walkout Pushup
8x Low Squat T Spine Rotations
8x Plate Halo
4x Plate Situp to Glute Bridges

MAIN WORKOUT 42 MINS

12min work / 2min rest, 1 complete circuit

ZONE 1
AMRAP
P1:
8x DB Tricep Kickback
8x DB Bent Arm Lateral Raise
Rest remaining time
P2: 200 M Row (Timer)
Go heavy on DB but keep good quality

ZONE 2
AMRAP
P1: MAX REPS Dead Start KB Gorilla Row, rx 16kg’s/24kg’s
P2: 200 M SkiErg (Timer)

ZONE 3
AMRAP
200m Run
12x BB Front Squat
12x BB Floor Press
Rx 40kg/55kg Use the same weight throughout both moves.