19 May 2022

METCON

Workout

Complete:

1-2-3-4-5-6-7-8-9-10

-dual DB thrusters
-wall walks
-dual DB box step overs

into

AMRAP in remaining time:

4 shuttle runs
300/250m row

TC 28 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Front Rack Reverse Lunge x 8
(per leg)
Lying Glute Bridge x 8

Then

Inverted Rows/Ring Rows x 8-10
Hammer Curls x 8 (2x DB)

WOD (TC 7 mins)
30-20-10
Box step ups
Dual DB Push press
*Max cals in remaining time

GYMNASTICS

Workout

SKILL: Ring Dips

EMOM:
10s Ring support hold
10s Botom of ring hold
20s Max Ring dips
(8 mins)

AMRAP (20 mins)
15/12cal Bike
10 Ring Push ups
15 Ab-mat sit ups
10 Burpees