The Workouts

The workouts can be completed in any order.

“Ruddy Hell”

AMRAP in 8 minutes, of:

– 6 Overhead squats (20kg/30kg)

– 12 Pull ups

– 24 KB Swings (16kg/24kg)

“Cop the burn”

AMRAP in 12 minutes, of:

– 16 Lunges (10kg/20kg plate)

– 12 SDHP (20kg/32kg kettlebell)

– 8 Push up

“Couple of couplets”

AMRAP in 2 minutes, of;

– 20 Burpees

In the remaining time complete, as many

– Hang squat cleans (30kg/40kg)

(Rest 1 minute)

AMRAP in 2 minutes, of:

– 20 Push press (30kg/40kg)

In the remaining time complete, as many

– Box jumps (22″/24″)

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