11 October 2021

METCON

Workout

Buy In: 100 DU / 200 SU

10 Rounds For Time
25 Cals
8 TTB
21 STOH
(30 min Cap)

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
Back Squat X 12
SL Hip Thrust X 8 (e/s)

Then

Every 3:30 mins X 3 complete:
Bent Over Row x 12
Upright Row x 8

WOD (AMRAP 9)
14/12 Cals
20 DU / 40 SU
10 GTOH