28 July 2021

METCON

Workout
Tabata
20 secs work/10 secs rest
X 7 rounds
Burpees
Mountain Climbers
Air Squats
Sit Ups
(14 mins total)
Rest 2 mins
Tabata
20 secs work/ 10 secs rest
X 7 rounds
Skipping
KB Swing
Box Jump
HR Push up
(14 mins)
STRENGTH AND CONDITIONING
Workout
Every 3:30 mins X 3
Hip Thrust x 12
OH reverse lunge x 8 (per leg)
Then
Bench Press x 12
SA DB row x 28 (per arm)
WOD
AMRAP 8
3 inchworms
6 situps
9 cals