A) 4 sets/super set:
10 Reverse grip bent over rows
Max dips
Max hanging leg raises (cap @15)
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B) 20min AMRAP:
200m Run
20 Pull ups
20/15 Cal row
20 Alt db snatches – up to 22.5.15kg
20 Single db alt step ups
20 T2b
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-If time-
C) Tabata:
Deficit hr press ups
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Notes:
Part A – For the dips we are looking at using 2 box’s, 1 for each hand while the body dips between the box’s. If you are getting less that 5 reps then scale down to regular box dips (1 box at your back, with legs ideally straight).
With the hanging leg raises the aim of the game is to try to keep the legs as straight as possible while trying to get the feet slightly higher than your hips. Obviously scale how straight your legs are and how high your feet go if needed.
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Part B – There’s nothing here that is overly heavy or complicated to slow you down, just pick a pace that is going to allow you to keep moving throughout the 20mins. If you have the pacing right we should be able to pick up the pace for the final 5mins
