18 August 2021

METCON

Workout

EMOM 30

min 1: 12 air squat + 8 burpees

min 2: 12 DB snatch + 8 DB reverse lunge

min 3: 10 box jumps + 8 sit ups

min 4: 12 DB box step over

min 5 : rest

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete

Front rack reverse lunge X12 (per leg)
Glute bridge X 8

then

Inverted rows x 12
Hammer Curls x 8
WOD

AMRAP 5

DB Squat
Down up

+1 rep every round