Tuesday 21-Jan-2025: ABB-16_W.2-D.1

Written by Squad 5 Training

On November 25, 2024

5min Cardio machine or Shuttle run

2 min break then

2 Rounds of: (Finish all the stations then do a second round)

all the following:

AMRAP 4min

Row 10/8 cals
Jump Lunges 12 reps (6/side)
Inchworm Pushup 6 reps

1.5min Break

AMRAP 4min

Bike 10/8 cals
Goblet Squat 8 reps 53/35
Dumbbell Gorilla Row 8 reps (R+L=2) 53/35

1.5min Break

AMRAP 4

Ski 10/8 cals
Box Step up 8 reps (4/side)
Burpees 5 reps

1.5min Break

AMRAP 4 min

Run 10/8 cals
Hanging Knee tuck 12 reps
Dual Russian Kettlebell Swing 6 reps 53/35lb

1.5min Break

repeat all!!

make sure P1 finishes his cardio before P2 finishes the 2 exercises. Calories can be adjusted between 8 and 10 calories to ensure proper flow of the workout between teammates.

 

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