Wednesday Mar 30

Back Squat

Warm Up

3 Rounds

2min C2

10/10 Single Leg Glute Bridge

30 Sec Wall Sit

10m Bear Crawl

Weightlifting

Back Squat

4 x 12 @ 60-70%

Workout

RX

20 min AMRAP

10 DB Box Step-up 2×22.5/15kg

15 Burpee box jump over 24/20”

20 Sit ups

RX+

GHD Sit Up

SC 

DB – 15/12.5 Kg

Fit

DB – 10/7 Kg

Box 20”

Extras

Accessory

EMOM 10 min

Min 1. Sang Bag walk

Min 2. Sled sprint

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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