WELCOME BACK EVERYONE!!!
Lifestyle & Unloaded
With a 12 min Running Clock
at min 0 complete 10 Goblet Squats with 2s pause in bottom each rep
at min 3 complete 8 Goblet Squats with 4s pause in bottom each rep
at min 6 complete 6 Goblet Squats with 6s pause in bottom each rep
at min 9 complete 4 Goblet Squats with 8s pause in bottom each rep
at min 12 complete 2 Goblet Squats with 10s pause in bottom each rep
18 min AMRAP
18 KBS
18 KB S2OH (9/side)
18 Goble Squats
18 SDLHP
30s Plank
*use 1 KB for all movements
Fitness & Performance
With a 12 min running clock
at min 0 complete 10 Back Squats
at min 3 complete 8 Back Squats
at min 6 complete 6 Back Squats
at min 9 complete 4 Back Squats
at min 12 complete 2 Back Squats
18 min AMRAP
12 Power Cleans (40/30kg)
12 S2OH (40/30kg)
12 Front squats (40/30kg)
12 SDLHP (40/30kg)
30s Plank