21 April 2022

METCON

Workout

EMOM 30
Min 1: 10-12 SA Devils Press
Min 2: Rest
Min 3: Max Distance
Min 4: Rest
Min 5: 8-10 x 20m Shuttle Runs

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:
Front Rack Reverse Lunge x 10
(per leg)
Lying Glute Bridge x 8

Then

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

WOD (TC 6 mins)
30-20-10
Air Squats
KB Swings(USA)
*Max Wall Balls in remaining time

RAMADAN BOOTCAMP

Workout

In Teams of 4:
AMRAP 32mins (YGIG)
P1&P2: 10 Synchro KB Swings + 5 Synchro Burpees
P3&P4: Rest