6 October 2021

METCON

Workout

PARTNER METCON (teams of 2)

0-14 mins

P1- 21 DB Squat P2 – Max Cals
15 Down Ups
9 DB Snatch

3 mins rest

17 – 30 mins

P1 – 5 box jumps P2 Max Cals
10 Devils Press
15 V- ups

(score is total cals)

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)

then

Ring Rows x 5 (feet elevated)
Bicep Curls x 8
WOD (AMRAP 8)

12 burpee box step overs
10 Alt DB Hang Snatch