8 March 2022

METCON

Workout

AMRAP 10
4 Rounds
20 Reverse Lunges
20 HR Push Ups
50 DU / 100 SU

*Max distance row in remaining time

2 mins rest

AMRAP 10
20 Hollow Rocks
20 SL Glute Bridge (e/s)
20 Cals

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
Back Squat X 12
SL Hip Thrust X 8 (e/s)

Then

Every 3:30 mins X 3 complete:
Bent Over Row x 12
Upright Row x 8

WOD (AMRAP 8)
14/12 Cals
20 DU / 40 SU
10 Plate GTOH