20 December 2021

METCON

Workout

11 Rounds For Time

11 push ups
11 pull ups
11 air squats
11 box jumps (24/20)

TC 23 mns

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Back Squat X 5
SL Hip Thrust X 8 (e/s)

Then

Every 3:30 mins X 3 complete:

Bent Over Row x 8
Upright Row x 8

WOD (AMRAP 8)
14/12 Cals
20 DU / 40 SU
10 GTOH

SURVIVOR

Workout

Partner Up(YGIG)
For Time:
400m Hill run (together)
150 Partner wall balls
150 Bench Jumps
150 Sit Ups
150 HR Push Ups
400m Hill run (together)

*Every 3 min 5 Synchro Burpees
Time Cap 36 min