27 September 2021

METCON

Workout

On a 28 minute clock:

@0:00 and every 4:00 complete:

12 KB Swings
10 Box jumps
4 Down Ups

Score is total distance covered

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

Back Squat x 5
SL RDL x 8 (per leg)

then

Every 3:30 mins X 3 complete:

Bench Press x 5
Push u to Plank x 8

WOD ( in 6 minutes)

12 OH R.Lunge
12 DB Snatch
12 Down Ups
50 DU/ 100 SU
Max Distance in remaining time