1 March 2022

METCON

Workout

(recovery day)

EMOM 28

Min 1: 10 air squat+ 6-8 HR push
up

Min 2: 10 Dual DB Power clean
+ 6-9 DB Push press

Min 3: 75-85% effort on machine

Min 4: rest

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

BB Bulgarian Spit
Squat x 5 (per leg)
SL Hip Thrust x 8 (per leg)

Then

Every 3:30 mins X 3 complete:

Elevated Push Ups x 5
Dips x 8 (bench/box)

WOD (AMRAP 7)
10 Down Ups
30 DU / 60 SU
8 Dual DB Deadlifts