13 September 2021

METCON

Workout

Complete:

10-20-30-40

Wall Balls
Med Ball Sit Ups
Med Ball Box Step Overs

Rest 2 mins

40-30-20-10

Deadlift
Front Squat
Box Jumps

(30 min cap)

STRENGTH & CONDITIONING

Workout

Every 3:30 min X 3 complete:

Sumo deadlift x 8
Deficit reverse lunge x 8 (per leg)

then

Every 3:30 min X 3 complete:

Sotts press x 8
Lateral raises x 8

WOD (EMOM 7)

15/13 cal bike or 12/10 cal row