METCON

Workout

10-20-30-40

-meter crab walk
-KB Squats
-Sit ups

rest 90s

15-25-35-45

-cals
-Wall balls

Tc 28 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete

Front rack reverse lunge X 12 (per leg)
Glute bridge X 8

then

Inverted rows x 12
Hammer Curls x 8

WOD

AMRAP 6

DB Squat
KB Swing
Down up

+1 rep every round

PAIRS BOOTCAMP

Workout

Amrap 30

1) YGIG Max Distance Row/Bike
2) YGIG Max Distance sprint

0 and Every 4 min Complete
4 Synchro Manmakers