16 August 2021

METCON

Workout

PARTNER
30min AMRAP

600m Run/Row (SHARED)
30 Front Squats (SHARED)
15 HR Push up (SYNCHRO)

Rest 1 min

30 Down ups (SHARED)
30 KB swing (SHARED)
10 TTB (SYNCHRO)

Rest 1min

Repeat

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete

Sumo deadlift x 12
Reverse lunge x 8 (per leg)

then

DB floor press X 12
Deadbugs x 8
WOD

AMRAP 7

12 DB squat
8 DB deadlift
40 DU/80 SU