05 May 2022

METCON

Workout

5-10-15-20-25-20-15-10-5

-dual DB GTOH
-push ups

*11/9 cals after each rounds

TC 28 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

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

Then

Every 3:30 mins X 3 complete:

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

EMOM 8

Min 1: Max Cals
Min 2: 30s max down ups

GYMNASTICS

Workout

AMRAP10:
10x SA Ring rows (per arms)
20s – 30s Handstand hold

3 mins rest

AMRAP10:
10s – 20s chin over bar hold
25DU/50SU
10 Down ups

3 mins rest

AMRAP10:
25 Ab-mat sit ups
15 Push ups
10s Hollow hold