21 June 2022

METCON

Workout

Buy in: 50 cals

into

10 rounds

9 Dual DB Deadlift
6 DB Front Rack Walking lunges
3 Burpee over DBs

Buy out: 50

TC 30 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Front Rack Reverse Lunge x 6
(per leg)
Lying Glute Bridge x 8

Then

Every 3:30 mins x 3 complete:

Inverted Rows/Ring Rows x 6-10
Hammer Curls x 8 (2x DB)

AMRAP 8

10 cals
10 BB deadlift (70/50kg)

GYMNASTICS

Workout

4 Rounds:
10s Ring support hold
6 Negative push ups (5s)
10s Hollow hold
6 Pike push ups
*90s rest* (as needed)

For Time:
21 – 15 – 9
Ring dips
Ab-mat sit ups
Row Machine
(Time cap: 9mins)