10 March 2022

METCON

Workout

EMOM 8
Min 1: Max Burpee to Target
Min 2: Rest

2 mins rest

AMRAP 16
300m Row
20 KB Swings
20 Alt V Ups
10 Sumo Deadlift High Pull

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
Deadlift x 12
SL Step Up x 8 (e/s)

Then

BB Strict Press x 12
Tricep Extension x 8

WOD (AMRAP 8)
7 Dual DB Thrusters
7 HR Push Up
7 Deadlifts