25 October 2021

METCON

Workout

@ 0:00 and every 4:00

complete:

21 wall balls
15 HR push ups
9 KB swing

28 minutes

 

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3
complete

12 x RDLs
8 x Back Extensions

then

Every 3:30 mins X 3
complete

12 x Pull ups
8 x DB Tricep extension

WOD (AMRAP 10)

10 cals
8 Inchworms
10 Db squat