23 June 2022

METCON

Workout

2 mins on / 2 mins off
(A,B,A,B,A,B)

(A)
14/12 Cal Row
*Max wall balls in remaining
time

(B)
12/10 Cal Bike
*Max alt DB Hang C+ J
in remaining time

(30 mins total)

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Deadlift (conventional) x 6
Hanging leg raises x 6-8

then

Every 3:30 mins x 3 complete:

DB Bench Press (wall ball) x 6
Dips (box) x 8-10

10-20-30 (Tc 7)

-DB squats
-Kick back burpees

max shuttle runs in remaining
time

GYMNASTICS

Workout

3min work / 1min rest
3 Full rounds:

A.
400m Row, into;
Max Box pike push ups

B.
9 x Strict Leg raises
9/9 x Side plank rotations
9 x Ab-mat sit ups

C.
30/24cal Assault bike, into;
Max Ring rows

(35mins)