Workout for Thursday, 18 November

Gym Workout

Part A:
45:00 AMRAP:
60 Alt Box Step-ups
40 HRPU
20 Pull-ups

**Wear a vest if you have one*

This is a long one today. Do not go out of the gate to hot, try to find a comfortable pace and stick to it. Try to focus on your breathing, and staying calm.

At Home Workout

Warmup:
5-7 Minute Moving warmup

Part A:
4 Rounds:
:40 work / :20 rest
– SA Floor press R arm
– SA Floor press L arm
– Tall kneeling bottom up KB curl
– Seated Stradle Leg lift

Part B:
6:00 AMRAP:
12 Alternating SA OH Forward Lunge (6 ea arm)
12 crunches

2:00 rest

6:00 AMRAP:
12 weighted cossack squat
12 HRPU