17 May 2022

METCON

Workout

4 mins on/ 2 mins off

20 down ups
20 sit ups
20 box step overs (bw)

Max DB man makers in
remaining time

5 rounds

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete

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

then

Every 3:30 mins X 3 complete

8 x BB Push press
8 x SA DB Row (per arm)

WOD (AMRAP 8)

10/8 cals
10 Dual DB GTOH (135/95lbs)

GYMNASTICS

Workout

TEST:
Max unbroken pull ups
(optional: banded / weighted)

EMOM:
1. 8 Seal slides
2. 15/12cal Row
3. 8 V-ups + 10s arch raise
4. 12 Ring rows
(16 mins)

“SUPERMAN SHOULDERS”
2 x 20 LYTP’s