22 February 2022

METCON

Workout

For time (TC 25 min)

5 rounds

500/400m row/ 1k/800m AB
10 TTB
10 box jump overs

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

Back Squat x 5 (heavy)
Broad Jump x 8

then

Every 3:30 mins X 3 complete:

Bench Press x 5
Wall Ball slams x 8

EMOM 8

10 KB swings
+
5-8 down ups