27 January 2022
METCON
Workout
10-20-30-40
-meter crab walk
-KB Squats
-Sit ups
rest 90s
15-25-35-45
-cals
-Wall balls
Tc 28 mins
STRENGTH & CONDITIONING
Workout
Every 3:30 mins X 3 complete
Front rack reverse lunge X 12 (per leg)
Glute bridge X 8
then
Inverted rows x 12
Hammer Curls x 8
WOD
AMRAP 6
DB Squat
KB Swing
Down up
+1 rep every round
PAIRS BOOTCAMP
Workout
Amrap 30
1) YGIG Max Distance Row/Bike
2) YGIG Max Distance sprint
0 and Every 4 min Complete
4 Synchro Manmakers