22 September 2021

METCON

Workout

Partner Metcon (Shared)
16 min AMRAP
40 Cal Row/ 50 Bike/ 0.5 Run
30 Alt DB Snatch
20 Box Jumps

2 mins rest

12 min AMRAP
16 Devils Press
14 DB Box Step Over

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
Romanian Deadlift x 8
Wall Sit x 30 seconds

Then

Every 3:30 mins x 3 complete:
Push Press x 8
Upright Row (KB) x 8

WOD (EMOM 8)
10 SA KB Swing
10 SA Front Squats