17 March 2022

METCON

Workout

EMOM 30

min 1: Max cals

min 2: rest

min 3: 10 box jumps + 8 sit ups

min 4: Max DB box step overs

min 5 : rest

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete

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

then

Every 3:30 mins X 3 complete

12 x Bench press
8 x SA DB Row (per arm)

WOD (AMRAP 8)

10 deadlift
30 DU / 60 SU
10 Hang power cleans