Monday 25.06.18

20 minute AMRAP:

5 back squats (bw)

10 triple unders

15 kb swings (24/16) -To scale, drop the weight of the back squats but go for heavy/achievable sets of 5. Scale the triple unders to either 20 unbroken doubles, 20 practice reps of doubles or 50 singles. Scale back the load of the kettlebell or work a russian swing. The bar will be taken from the squat racks, but..

-Want an upscale?? Take the bar from ground, but NO bailing out the back!


a. Back Squat (from racks)


Work up to a heavy set of 5, BUT.. PRIORITISE getting to depth over heavy weights

b. 15 minute AMRAP:

5 back squats (load to suit, from part a.)

10 reps of one of the following:

Triple unders

Triple under attempts

Double unders

Double under attempts or

Singles, 50 reps

15 kb swings (load to suit)

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