26 July 2021

METCON

Workout

EMOM (every minute on the minute)
28 mins

1 – 10 DB power cleans + 6 HR push ups

2 – 10 Push press + 10 sit ups

3 – Max reverse lunges

4- Rest

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3

Deadlift x 12
SL. step ups x 8(per leg)

then

Every 3:30 X 3

Shoulder press x 12
Tricep Extension x 8

WOD

AMRAP 7

7 Deadlifts
10 cals
7 HR push ups