15 December 2021

METCON

Workout

PARTNER METCON (YGIG)

100 ALt DB Hang Snatch
25 Down Ups
100 SA DB Thrusters

75 KB Swings
25 Down Ups
75 KB Box Step Overs (24/20 inch)

50 DB OH Reverse Lunge
25 Down Ups
50 KB Squats

TC 30 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

8 x Front Squat
8 x Hanging Leg Raises

Then

Every 3:30 mins x 3

8 x Pull Ups
8 x Weighted Deadbugs

EMOM 6

Min 1 : Dual DB Devils Press
MIn 2 : DB Box Step Overs
Min 3 : Rest

SURVIVOR

Workout

In team of 2

20 rounds(YGIG)

40m Shutle Run(Sprint)
10 Alt DB Snatch
5 Burpees Over DB
40m Shutle Run (Sprint)

Time Cap: 32 min