New 12 week Program – Catch up Assesment Day 3, Saturday – 10th April 2021

Catch up on Assessment Day 3

Warmup:
3 Rounds Not For Time
30sec Single Leg Wall Sit/leg
rest 30sec
30sec Glute Bridge Hold
rest 30sec
45sec Banded Plank
rest 60sec
https://youtu.be/hV6mCbTESoM Glute Bridge Hold
https://youtu.be/l6fD8dkbOIg Single Leg Wall Sit/leg
https://youtu.be/J9MFdSEUtWg Banded Plank

A) Front Squat

Work up to a tough set of 3 for the day – Take no more than 12mins to find this.
https://youtu.be/-iPN3LLg3Yo

B) Back Rack Reverse Lunge

Build to an 10RM alteranting legs 5/leg
https://youtu.be/21r8Pdk6Vks

C) 20mins AMRAP

30′ HS Walk (6 Wall Walks)
2 Rope Climbs (Sub 8 Strict C2B Pull Ups)
1 Turkish Get Up R 70/53
1 Turksih Get Up L 70/53