29 March 2022

METCON

Workout

On a 28 minute clock:
5000/4500m Row
*Every 500m complete:
6 Burpee over Rower

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
Hip Thrust x 12
SL RDL x 8 (per leg)

Then

Every 3:30 mins x 3 complete:
DB Renegade Rows x 12 (e/s)
OH DB Tricep Extension x 8

WOD (In 6 mins)
12 DB OH Reverse Lunge
12 DB Snatch
12 Down Ups
50 DU / 100 SU
*Max Distance in remaining time