Monday 06.07.2026
- Nicole Ascott
- Jul 5
- 1 min read
Fitness:
A. 5 sets, every 4 minutes:
3 Box Squats (21X1 tempo)
*Below parallel
- 30 sec rest -
3 Split Squat Jumps (e side)
B. 11 min AMRAP:
250/200m Row
12 Box Jump Overs (24/20")
18 Goblet alt Reverse Lunges (22.5/15kg)
Performance:
A. Clean:
2s x 3r x 30% (2 sec pause in catch)
then,
Build to a 1RM/HS
B. 11 min AMRAP:
250/200m Row
12 Box Jump Overs (24/20")
18 2x Hanging DB alt Reverse Lunges (22.5/15kg)
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