15 March 2022

METCON

Workout

(Recovery Day)

3 minute on/ 3 minutes off
(A-B-A-B-A-B)

A) 20 cal row
20 air squats
20 v ups

B) 20 cal A/B
20 Wall balls

x 3 rounds

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

12 x BB split squats (per leg)
8 x Plate good mornings

then

Every 3:30 mins X 3 complete

12 x Bent over row
8 x hammer curls

WOD ( 8 min time cap)

21-15-9-6
Front squats
burpee over barbell/DB