26 May 2022

METCON

Workout

Every 3 mins x 10
(alternate between A+B)

A)
12/10 cal A/B
8-10 SA OH Squats

B)
12/10 cal row
6-8 shuttle runs

Total time 30 mins

*utilise all 3 minutes at steady pace
or go fast and get longer rest

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Front Squat x 8
SL Step Up x 8 (each side)

Then

Every 3:30 mins x 3 complete:

Chin ups x 8-10
DB Tricep Kickbacks x 8 (each arm)

In 7 minutes complete:

20 shuttle runs
20 wall balls
20 KB sumo deadlift hi pull
Max cals in remaining time

GYMNASTICS

Workout

C2R Pull ups Partner EMOM: (YGIG per minute)
10s C2R Hold + 6-8 C2R Pull ups
(10mins)

Partner WOD:
For Time:
Together Accumulate:
1K Run
50 Supine leg raises
50 Medball pass through
50 Ab-mat sit ups

P1: movements
P2: Handstand hold
**As soon as P2 comes down from HS hold, you switch
(Time cap: 16mins)