23 August 2021

METCON

Workout

For time:

4km Run/Row/ 8km Bike

Every 500m complete:

20 DU/40 SU
8 Wall Balls

30 Min cap

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

Back Squat x 8
SL Hip Thrust x 8 (per leg)

then

Every 3:30 mins X 3 complete:

Pendlay row x 8
V-Ups x 8

WOD

AMRAP 7

14/12 cals
12 reverse lunges
5 down ups