Innocuous - Wednesday 9th April

INNOCUOUS

Programmed By Coach Neil

AMRAP in 10:

10 Cal Row + 10 Air Squats

11 Cal Row + 11 Air Squats

12 Cal Row + 12 Air Squat

+ 1 rep each round

3 mins rest

AMRAP in 10:

3 Ball Over Shoulder + 3 Sit Ups

4 Ball Over Shoulder + 4 Sit Ups

5 Ball Over Shoulder + 5 Sit Ups

+ 1 rep each round

3 mins rest

AMRAP in 10 mins:

1 Press Up + 1 Box Jump Over

2 Press Ups + 2 Box Jump Overs

3 Press Ups + 3 Box Jump Overs

+ 1 rep each round

Rx:

25/20

Masters Rx (50+):

20/15

CFS Programming:

Strength III – Weighted Dips & HSPU

(Available on app)