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Saturday 1st May




STRENGTH


Pause Back Squat


Build to a heavy 4 reps in 20 mins

  • with a 3 second pause in the bottom of the squat each rep


Score = Max weight



METCON



AMRAP 5

  • Max reps wall balls 9/6kg

* Each time you break complete 6 Burpees



REST 2:00



AMRAP 5

  • Max calorie machine - row/bike /ski


REST 2:00


AMRAP 5


  • 30 Double DB squats 22.5/15kg

*In the remaining time Max reps Double DB burpee box step over 24/20” box 22.5/15kg


Each AMRAP Scored Individually


Score = Max wall ball

Score = Max Calories

Score = Max DB Burpee

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