11 August 2021

METCON

Workout

14 Cals Bike/ Row
14 Dual KB Swing

12 Dual KB Sumo Deadlift High Pull
12 Dual KB Front Rack Alt. Reverse Lunges

10 Cal Bike/Row
10 Burpee

8 Dual Push Press
8 Dual KB Front Squat

Rest 2 mins

X 4

(28 min cap)

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins X 3
Front squat x 12
Curtsy Lunge x 8 (per leg)

Then

Sotts Press x 12
Lateral Raises

WOD

EMOM 8
10 SA KB swing
10 SA KB front squat