01 February 2022

METCON

Workout

For Time:

2000m row/ 1.8m bike

At 0 and every minute on the
minute perform 5 down ups

Repeat until distance is achieved

TC 28 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3:
complete

8 x Back Squat
8 x SL Hip Thrust (each leg)

then

Every 3:30 mins x 3
complete

8 x Pendlay Rows
8 x V-ups (weighted)

EMOM 7

14/12 cals