20 October 2021

METCON

Workout

Partner WOD (Shared)
100 Down Ups
80 Inchworm Push ups
60 Plate GTOH
50 Dual Devils Press
60 DB BBSO
70 Sit Ups
80 Air Squats
90 Box Jumps
100 Wall Balls

TC 30 mins

 

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3
complete:

12 x Hip Thrust
8 x DB OH R. Lunge

then

Every 3:30 mins X 3
complete

12 x DB Bench Press (on wall balls)
8 x SA DB Row (each arm)

WOD

Every 90s complete

10 DB Snatch
10 DB Push Press
10 SA KB Swing
10 DB Thrusters

x 6 rounds