3 March 2022

METCON

Workout

Every 5 minutes x 5

20/15 cal row
20-25 wall balls
20/15 cal row

(ideally getting 60-90s rest e/r)

STRENGTH & CONDITIONING

Workout

Every 3:30 mins X 3 complete:

Back Rack Rev Lunge x 5 (per leg)
Paused Goblet Squat x 8
(2 sec at bottom))

then

Ring Rows x 5-8 (feet elevated)
Bicep Curls x 8 (2x DB)

WOD (AMRAP 8)

3 rounds
12 burpee box step overs
10 Alt DB Hang Snatch

Max cals in remaining time