220403 Sunday Radaman Challenge 1/5

Weightlifting Strength

4 rounds for quality

16 DB bulgarian split squats (8 each leg)

15-20 DB romanian deadlifts

15-20 active hip extensions

RX Metcon (Ramadan Challenge 1)

20 min amrap

10-20-30-40-50- etc

Calorie row

Wall balls

Situps

* 30 double unders after each round

RX Age 17-44 (10/6KG) (10/9FT)

RX Age 14-16 and 45-60 (10/6KG) (9/8FT)

RX Age 8-13 (6/4KG) (9/8FT)

Scaled Metcon (Ramadan Challenge 1)

20 min amrap

10-20-30-40-50- etc

Calorie row

Wall balls

Situps

* 50 single unders after each round

SC Age 17-44 (6/4KG) (9/8FT)

SC Age 14-16 and 45-60 (6/4KG) (9/8FT)

SC Age 8-13 (6/4KG) (9/8FT)

if you are doing this workout for the Ramadan Challenge, choose one of the above RX or scaled, without changing anything, you cant mix both. Please note different weights and heights for wallballs

for logging scores type the following:

- Ramadan Challenge Score

- RX’d or Scaled

- reps completed

without any extra bla bla bla

YOUR SCORE IS YOUR TOTAL REPS COMPLETED OF EVERYTHING WITHIN THE 20 MINS