28 April 2022

METCON

Workout

2-4-6-8-10-12-12-10-8-6-4-2

-Pull ups
-KB swings(USA)
-SA DB hang clean+jerk
-BBJO

TC 26 mins

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Front Squat x 10
SL Step Up x 8 (each side)

Then

Every 3:30 mins x 3 complete:

Push Ups (or weighted) x 10
Standing KB Row x 8 e/s

WOD (For Time)
1500/1250m Row

TC 7 mins

*retest from 4 weeks ago

RAMADAN BOOTCAMP

Workout

In Team of 4:
50 Synchro Plate GTOH
Then 10 rounds for each member
P1&P2:20 Partner wall Balls
10 Synchro Reverse Lung
P1&P2:Rest
Then:50 Synchro Plate GTOH
Time Cap: 30min