4 January 2022

METCON

Workout

AMRAP 26

300/250m Row
30m KB farmers carry
15 Bodyweight Box step overs
30m KB lunge

STRENGTH & CONDITIONING

Workout

“Every 3:30 mins X 3 complete

Back Squat x 5
+
SL. Hip Thrust X 8(e/s)

then

Every 3:30 mins X 3

Bent Over row x 8
+
Upright row x 8″

WOD (AMRAP 8)

12/10 cals
5 down ups
10 reverse lunges

PAIRS BOOTCAMP

Workout

AMRAP 30

P1-20 x Squat cleans
P2-Squat Hold

P1-20 x Sit ups
P2- Plank Hold

P1-20 x Thrusters
P2- Wall sit hold

P1-20 x Mountain Climbers
P2- V sit Hold

Complete a full round then switch