05 April 2022

METCON

Workout

For time

5 rounds

30 air squats
20 DU/ 40 SU
10 TTB/ Knee raises

into

5 rounds

10 Dual DB Thrusters
20 DB Renegade rows
30 box steps overs (b/w)

TC 28

 

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Back Squat X 10
SL Hip Thrust X 8 (e/s)

Then

Every 3:30 mins X 3 complete:

BB Bent Over Row x 10
Upright Row (KB) x 8

WOD (AMRAP 8)
14/12 Cals
12 DB hang snatch
12 reverse lunges (b/w)

 

RAMADAN BOOTCAMP

Workout

In Team of 3:
AMRAP 32min
Partner 1:
12 Renegade row
12 Jumping Lunges
Partner 2:
Max KB SDHP
Partner 3: Rest