AMRAP 10 mins:
In 2 sub teams of 2 athletes, each pair completes:
2 Synchro Plate GTOH (20, 15, 15, 10kg)
2 Synchro Plate Overhead Backward Lunges (20, 15, 15, 10kg)
Add 2 reps each round.
Each pair completes 2 GTOH and 2 Lunges then each pair completes 4 GTOH and 4 Lunges and so on.
2 rounds each in relay fashion:
In remaining time max T2B (2 Hanging Leg Raises = 1 T2B)
Athletes cannot mix T2B and Leg Raises in a single round but can do a different movement in their second round.
‘The Wookey Workout’
AMRAP 12 mins:
30 Calorie Assault Bike
30 Synchro Burpees (any 2 athletes)
30 Synchro Goblet Squats (any 2 athletes) (32, 24, 16, 12kg)
Burpee must be synchronised with chest on the floor and the jump.
Goblet Squats must be synchronised at the bottom and the top of the movement.
KBs must be allocated before the workout starts and must not be swapped during the workout.