15 November 2021

METCON

Workout

EMOM 30

Min 1 – 8 Burrpees + 10 reverse lunges

Min 2 – 10 KB Swing + 8 KB squat

Min 3 – 30 DU/ 60 SU + 8 V ups

Min 4 – 10 DB Devils Press

Min 5 – Rest

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

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

then

Every 3:30 mins X 3 complete

8 x Bent over row
8 x Hammer curls

WOD ( 8 min time cap)

21-15-9
Thrusters
Burpee over barbell/DB