18 October 2021

METCON

Workout

On a 32 minute Clock

@0:00 and every 4:00 complete:

15 Sit ups
14 Hr Push up
13 KB swing

Score is total cals

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3
complete:

12 x BB Split Squat x 12 (each leg)
8 x Plate Good morning

then

Every 3:30 mins X 3
complete:

12 x Pendlay Row
8 x V ups
WOD (for time) 7 min TC

21-15-9

Thrusters
Burpee over barbell