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  • Kat

Friday 27.01.23


A. 3 Rounds for quality:

150m Run

3 Inverted Burpees

5 ATG Split Squats (each side)

B. 14 min AMRAP:

3, 6, 9, 12, etc

Calorie Echo Bike

Shoulder to Overhead (50/30kg)

Front Squat (50/30kg)

Box Jump Over (24/20")


A. See Fitness

B. On a 14 minute clock:

(0 - 5 min)

5 min AMRAP:

3, 6, 9, 12, etc

Shoulder to Overhead (60/42.5kg)

Box Jump Over (24/20")

2 minutes rest

(7 - 14 min)

OTM x 7:

1 Squat Clean:

Start at 65% and add 5% each minute if succesful.


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