Saturday 11th April
Join us for our online Solidarity competition while we are all stuck inside – it's free!  https://competitioncorner.net/events/3777/register

Warm Up
3 Rounds
5 Inch worm to Press Ups
10 Lunges
15 Heel Drives
Metcon (AMRAP – Rounds and Reps)

AMRAP 7
15 Airsquats / 10 Goblet Squats
10 Burpees
rest 3 min

Scaled/Silvers:
AMRAP 5
10 Airsquats
5 Burpees
rest 3 min

Another long one for a Saturday . Should be able to keep moving through each movement in the Amraps . 1st AMRAP aiming for 6+ rounds -2nd AMRAP 5+ rounds – 3rd AMRAP 6+ Rounds .
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
20 Back Stepping Lunges unweighted/weighted
20 Mountain climbers
rest 3 min

Scaled/Silvers:
AMRAP 5
10 Back Stepping Lunges
10 Mountain climbers
rest 3 min

Metcon (AMRAP – Rounds and Reps)
AMRAP 7
15 Pushups
30 Double Unders / Single Unders / High Knees

Scaled/Silvers:
AMRAP 5
10 Pushups
20 Double Unders / Single Unders / High Knees