01 November 2021

METCON

Workout

Complete
24-21-18-15-12-9-6-9-12-15-18-21-24

-kb swings
-ab mat sit ups
-air squats

Time Cap 30 mins

 

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3

complete:

12 x BB front rack reverse lunges(e/s)
8 x squat jumps

then

Every 3:30 mins x 3

complete:

12 x inverted rows
8 x hammer curls

WOD (6 mins)

KB squat
HR Push up

+ 1 rep every round