8 December 2021

METCON

Workout

Partner Metcon
AMRAP 24 (As many rounds as possible)
40 Cals (Shared)
10 Pull Ups (Synchro)
18 Box Jumps (Shared)
12 DB SA Hang C+J (Synchro)
*Every 2 rounds 50 DU / 100 SU (Shared)

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
8 x BB Front Rack Reverse Lunges (e/s)
8 x S.L Glute Bridges (e/s)

Then

Every 3:30 mins x 3 complete:
8 x Pull Ups
8 x Dips (Use boxes)

WOD
EMOM 7
12/10 Cals Row
or
15/12 Cal Bike

 

SURVIVOR

Workout

Every 3:30 min X 10:
200m Run
15 KB Swings
10 Kick Back Burpees