8 February 2022

METCON

Workout

EMOM (28 mins)
1 – 10 DB Power Cleans + 6 HR Push Ups
2 – 10 Push Press + 10 Sit Ups
3 – Max DB Reverse Lunges
4 – Rest

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
8 x BB Split Squats (per leg)
8 x Plate Good Mornings

Then

Every 3:30 mins x 3 complete:
8 x Bent Over Row
8 x Hammer Curls

WOD (8 mins Time Cap)
21-15-9
Thrusters
Burpee Over Barbell/DB