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Tuesday 21st of Jan

A) 6min AMRAP

5 GHD hip extensions or 1 x max effort hold

10 Broomstick v-ups

10 Broomstick Supermans


B) 3 sets of

10 bench press

10 bicep curls (fat bar or DB’s)

10 Renegade rows with push up (light to moderate)


C) 3 x

200m row sprint

200m ski sprint

200m run

Rest as needed between sets


RC FIT


A) 3x

10 DB floor press

10 burpees

5 cal row arms only


B) 14min AMRAP

5 Squats with slamball

5 Ball over shoulder

5 plank to slamball


C) 3 x

200m row sprint

200m ski sprint

200m run

Rest as needed between sets


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