9 August 2021

METCON

Workout

PARTNER METCON

14 min AMRAP (Shared)
60/40 Cals (50 Mixed)
40 SA KBS
20 Sumo High Pull
20 HR Press Up

2 mins rest

12 min AMRAP
60/40 (50 Mixed)
40 Alt Lunge
20 KB Thruster
20 Down Ups

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins X 3

Romanian Deadlift x 12
Back Extensions x 8

Then

Pull Ups x 12
Tricep Dips x 8
WOD

AMRAP 7
10/8 Cals
8 Down Ups
10 Wall Balls