04 August 2021

METCON

Workout

Complete:

25 burpees
10 DB squat (1 DB)

Rest 1 min

25 thrusters (2 DB)
10 push ups

Rest 1 min

25 inchworms
10 V-ups

Rest 1 min

Repeat X 3

27 min cap

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3

Split Squats x 12 (per leg)
Good mornings x 8

then

Every 3:30 mins X 3

Pendlay row X 12
V-ups x 8

WOD

For time

21-15-9

Thrusters
Burpee over barbell