14 April 2022

METCON

Workout

5-10-15-20-15-10-5

-KB swings (USA)
-hollow rocks
-DB clusters

*40m shuttle run between each round

TC 26 mins

 

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete

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

then

Every 3:30 mins X 3 complete

10 x BB Push press
8 x SA DB Row (per arm)

WOD (AMRAP 8)

10/8 cals
10 Hang power cleans

 

RAMADAN BOOTCAMP

Workout

In Team of 4:
In 90 sec windowX12
P1&P2: 100m Medball Run(together)
Max Synchro KB swings
P3&P4: Rest
Score is total reps of KB Swings
Time Cap:30 min