13 October 2022

Vo2

Workout

Leg Burner 45min (amrap)

12 weighted box step up
10 empty bar bell back squat
20 db walking lunges
10 Goblet Squats
1 min wall sit
60 wall balls (relay)
1 min rest

warmup 8 min Spin/ 4 lap run

Metcon-AM

Workout

PARTNER WOD

500 CAL BIKE
10 SQUATS
2000M ROW
5 BURPEES

30 MIN TIME CAP

Metcon-PM

Workout

Leg day x 2

50 wall balls
50 front squats
50 sumo squats
50 lunges
50 jump squats