24 May 2022

METCON

Workout

AMRAP 12

15 wall balls
15 box jumps
15 wall ball russian twist

rest 3 mins

AMRAP 12

10/8 cals
10 Alt DB Snatch
5+5 renegade row

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Deadlift (Conventional) x 8
Dead bugs x 10

Then

DB Floor Press (3 sec pause
at bottom of rep) x 8
Deadbugs x 8-10 )
(weighted if possible)

EMOM 8

Min 1- 45s Alt SA DB hang snatch

Min 2- 45s air squats

GYMNASTICS

Workout

“TOES TABATA”
– 20s on / 10s off per movement
– 6min rounds = 6r per movement

Tabata 1:
Kip swing
Air Bike

*2 min rest*

Tabata 2:
Kipping knee raise
Burpees

*2 min rest*

Tabata 3:
Kipping Leg raises
KB Goblet squats #20/16

*2min rest*

Tabata 4:
TTB
KB swings