13 January 2022

METCON

Workout

3 min Window to Complete:
15 GTOH (Plate or DBs)
8 Burpee Box Jumps
30 DU / 60 SU
In remaining time: Max Wall Balls

Rest 2 mins

X 5

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins X 3 complete:
Back Squat x 12
SL Glute Bridge x 8 (per leg)

Then

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

AMRAP 8
8 Reverse Lunges
20 DU / 40 SU
10 DB Press

 

PAIRS BOOTCAMP

Workout

YGIG (For Time)
Burpee Palooza
10 x Burpee
100 x Plate Taps
10 x Burpee
100 x Air Squat
10 x Burpee
100 x Plank Jacks
10 x Burpee
100 x Jumping Jacks
10 x Burpee
100 x Mountain Climbers
10 x Burpee
100 x Plate GTOH
10 x Burpee
100 x Box Jumps
10 x Burpee