13 December 2021

METCON

Workout

For Score

6 rounds of:

30 DB box step over (24/20 inch)
30 DB Deadlift
30 KB Swings

in the remaining time

Max Dual Devils Press

TC 22 min

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete

8 x Deadlift (sumo)
8 SL. Step ups (each leg)

then

Every 3:30 mins X 3 complete

8 x Bench press
8 x Dual DB Row (per arm)
WOD (6 min clock)

30 cals
20 down ups
Max wall balls in remaining time

SURVIVOR

Workout

In team of 3

P1:
20 Reverse Lunges
15 Plate GTOH
10 Plate Russian Twist

P2: Max bench step overs

P3: Rest

Time Cap 30 mins

score is bench step overs