METCON

Workout

30min Max Distance
@ 0:00 and every 5 mins complete:
20 DU/ 40 SU
10 OH Reverse Lunge (DB)
8 DB Squat

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
Front Squat x 8
SL Step Up x 8 (each side)

Then

Every 3:30 mins x 3 complete:
Push Ups x 8
Tricep Kickbacks x 8 (each arm)

WOD (AMRAP 8)
12/9 Cals
7 Deadlifts
7 HR Push Ups