24 November 2021

METCON

Workout

PARTNER WOD (teams of 2 shared)

Buy in : 60 cals

into

5 rounds of

20 DB Thrusters
20 DB GTOH
20 DB Box Step overs
20 Front Squats

Buy out : 60 cals

TC 26 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3
complete

8 x BB hip thrust
8 x SL. RDL ( per leg)

then

Every 3:30 mins X 3
complete

8 x BB Shoulder press
8 x Tricep extension (KB/DB)

WOD (6 min cap)

40 DU/ 80 SU
20 Reverse lunges
10 BBJO
Max cals in remaing time