09 June 2022

METCON

Workout

Every 5 minutes x 6

16/14 cal row
15/12 cal AB
16/14 cal row

(ideally getting 60-90s rest e/r)

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Romaninan deadlift x 6
High SL Step Up x 8 (e/s)

Then

Every 3:30 mins x 3

BB Strict Press x 6
Dual DB Standing row x 8-10

EMOM 8

10 KB squats
+
10 KB swings (russian)

GYMNASTICS

Workout

In Pairs:
YGIG – Movement for movement
4 total rounds:
1 x TGU e/s
6-8 x Ring Dips
12 Tricep extension

Individual AMRAP 20:
8 x TTB
12 x Ring push ups
8 x Strict Press #20/15kg
12 x Thrusters #20/15kg
400m Run