Tuesday 18th August

Warm-up

800m run

Tabata alt
Air Squats
Burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 12
20x Russian Swings
15x DB Thrusters
10x DB Sit-ups

I love an AMRAP, let’s me set a pace and just plod along. No! No, no, no, no, no. Just because you know when you’re going to finish does not mean you’re not going as hard as you can, 12 minutes should let the strongest of you get to 8+ rounds, no one should get less than 4. Russian swings, keep the abs tight and engaged, squeeze that butt hard! For the thrusters, if you only have one piece of kit then swap arms every 5 reps and do single arm thrusters. Weighted sig-ups are just going to get hard after about 3 rounds – have fun!