01 September 2021

METCON

Workout

Partner WOD (YGIG)

AMRAP 30

20 Wall Balls
40 Cals
60 Burpee over ball
80 Sit Ups (SYNCHRO)
100 Squats with Ball

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

Hip Thrust x 8
SL. RDL x 8 (per leg)

then

Every 3:30 mins X 3 complete:

Shoulder press X 8
Tricep extension x 8

WOD ( AMRAP 9)

14 cals
8 TTB