27 December 2021

METCON

Workout

EMOM 24
(every minute on the minute)

Min1: 20 USA KB Swings

Min 2 : 6 Down ups + 6 box jumps

Min 3 : Max effort DU/SU

Min 4 : Rest

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

Bulgarian split squat x 5 (e/s)
+
Sl. Glute Bridge x 8 (e/s)

then

Every 3:30 mins X 3 complete:

Feet elevated push ups x 5
+
Ring Dips x 8

WOD (AMRAP 7)

3 inchworm push ups
9 air squats
3 pull ups