24 March 2022

METCON

Workout

For Time:
20s work / 90s rest
Accumulate 130/115 Cals (Assault Bike or Row)

TC 28 mins

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
Front Rack Reverse Lunge x 12 (per leg)
Lying Glute Bridge x 8

Then

Inverted Rows x 12
Hammer Curls x 8

WOD (TC 5mins)
30-20-10
Air Squats
V-Ups
*Max Wall Balls in remaining time